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

  • Työntö yhdistelmä alkeet Strength

    Raaka Rive + Rive riip ap+Ylöst pys 2s. Saksiin
    5sarjaa
    -1+1+2

  • Mikkos🔺 Workout

    10 rounds
    Choose a set amount of calories as a target for each machine, each round - go for 10-20 cals each station and rest for the rest of each minute:
    1min Row
    1min Ski
    1min Echo/Bike
    1 rest

    Variations:
    Classic : Choose a set amount of calories, stick to the amount each round.
    Interval: Every other round alt. between Cal. ⬆️ & Cal. ⬇️
    Pyramid : Start light (ex. 7 Cal. ) and every round - increase with 1 Cal. until failure on one machine. Then gradually decrease the Cal. again.
    Active recovery : "Chill mode pace", you should be able to chit chat with bestie for 10 rounds. 😁

  • For time Workout

    30 box jump-overs (61/76 cm)
    150 air squats
    1,600-m run (20 rounds)

    ScaledWOD
    For time:
    30 box step-overs
    50 air squats
    800-m run

    Distance, machine substitutions:
    3,200/4,000-m C2 bike
    3,500/5,000-m Echo bike
    1,600/2,000-m row or ski

  • Partner WOD Workout

    Partner WOD

    AMRAP 15
    10 Wall Walks
    20 Toes-to-bar
    30 Deadlifts 100/70kg
    40 Calories

  • INTERVALS Workout

    4sets:

    2min On / 2min Off
    10 ttb
    15 box jump over
    * remaining time max power snatch@60/40kg

  • Day 51.2 Workout

    • 3x15 Weighted sit ups (moderate weight)

    • 4x8 DB Bent over Row (heavy)

    • 20min recovery Row (very easy pace)

  • Conditioning Workout

    Level 1.
    E3.30M x 5
    12 hspu
    12 c2b
    60 du

    Level 2.
    E3.30M x 5
    10 hspu
    8-10 c2b
    60 du

    Level 3.
    E3.30M x 4
    8 hspu
    10 pull up
    50 du

    Rpe 3.5-4

    Treenin idea on kehittää voimistelukapasiteettia. Liikkeiden toistomäärät pitää olla sellaiset, että pystyt tehdä ne 1-2 setissä laadukkaasti.

    Skaalaukset:
    hspu - reps minim 8 - koroke pään alla - box pike hspu
    du - reps - 40s du harjoittelua - su
    c2b - pull up - jumping c2b

  • 4x6 Strict Weighted Pullups Strength

    4x6 Strict Weighted Pullups

  • Thruster, heavy 2rm Strength

    optional

    Löydä päivän 2rm thruster, käytä max 20 min.
    Note: tehdään lattialta, voit tehdä clusterina

  • Row 8x500m Workout

    Row 8x500m