WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • WOD Workout

    4min AMRAP

    12 Istumaannousua
    12 Vatsakiertoa 10/15kg
    12 Vuorikiipeilijää

  • 7 x 1:00 rounds of Workout

    21 double-unders
    7 burpees
    Max-reps deadlifts (100/140 kg)
    – Rest 2:00 between rounds.

    Scaled WOD
    7 x 1:00 rounds of:
    21 single-unders
    3 burpees
    Max-reps deadlifts
    – Rest 2:00 between rounds.

  • 3x 2min ON/2min OFF Workout

    3x 2min ON/2min OFF

    A) 20/15 Cal. Row
    + Max reps Wall Walks

    B) 2 Rounds of
    8 DB Snatches 22,5/15kg
    4 Weighted Box Step-Overs
    +
    Max Cal Bike in the remaining time

    C) 20/15 Cal. Ski
    + Max reps Toes-to-bar

  • Conditioning Workout

    10 min on / 3 min off alt A & B - easy pace deload

    Teams of 2 - YGIG
    A)
    30 cal row/bike
    20 box jump over
    10 1-arm devils press @22,5/15kg

    B)
    30 gobelt squat @32/24kg
    20 pull up
    10 power clean @60/40kg

    RPE 3.5

    Huom!
    Jokainen pari valitsee itselleen sopivat painot, jotta treenin RPE toteutuu. Ideana liikkua koko treeni tasaisesti loppuun asti.

  • 260424 Perjantai Strength

    DELOAD WEEK

    A) Clean & jerk complex
    Hang squat clean + front squat + push jerk
    2x 2+2+2 @45-55% 1RM
    2x 1+2+2 @55-65% 1RM
    2x 1+2+1 @65-75% 1RM
    Go every 2min

    B) 3 rounds for quality
    3 high box jump
    8-12/side one legged KB/DB deadlift
    Rest 1min

  • 240424 Keskiviikko Workout

    DELOAD WEEK

    A) Barbell cycling technique

    B) Partner workout
    6-5-4-3-2 reps for quality
    Power snatch
    Hang squat snatch
    Overhead squat

    You go / I go, full rounds with partner
    Choose light weight that you can use in all movements. Stay with the same weight or increase when reps decent.

  • 230424 Tiistai Workout

    DELOAD WEEK

    On the minute for 24min
    1. Reverse lunges
    2. Rest
    3. Toes to rings
    4. Rest
    5. Burpee box get-over 40"
    6. Rest
    7. Bike erg / echo bike
    8. Rest

  • Conditioning 16-04-2024 Workout

    PERFORMANCE

    FOR TIME
    800m Run / 3 x Stairs
    15 Deadlifts (125/85kg)
    -Rest 2:00-
    600m Run / 2 x Stairs
    20 Deadlifts (100/70)
    -Rest 2:00-
    400m Run / 1 x Stairs
    25 Deadlifts (85/60)

    FITNESS

    FOR TIME
    800m Run / 3 x Stairs
    15 Deadlifts (Challenging, 3sets)
    -Rest 2:00-
    600m Run / 2 x Stairs
    20 Deadlifts (moderate, 2-4 sets)
    -Rest 2:00-
    400m Run / 1 x Stairs
    25 Deadlifts (lightish, 3-5 sets)

  • 5 x 2:30 rounds Workout

    10 overhead squats (30/42,5 kg)
    30 lateral hops over bar
    Max-calories any machine in the remaining time.
    – Rest 2:30 between rounds.

    scaled WOD
    5 x 2:30 rounds:
    10 overhead squats
    10 lateral hops over bar
    Max-calories any machine in the remaining time.
    – Rest 2:30 between rounds.

  • 29.3.2024 Ergo Marathon Workout

    Ergo Marathon

    42,195km