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

  • Day 02 Workout

    No workout

  • Talvikarkelot Event 2 Workout

    0:00-8:00
    For time
    120 bar facing burpee
    +Deadlift hold

    (Event 1 etukyykyn paino tai 100/70)
    8:00-10:00
    Lepo
    10:00-25:00
    For time
    4 Rounds
    15 sync Db squat (R)
    15 sync Db shoulder to overhead (R)
    10 T2R/T2B /6 pullover
    15 sync Db squat (L)
    15 sync Db shoulder to overhead (L)
    10 T2R/T2B /6 pullover
    (Db: 22,5+17,5/15+10)
    25:00-26:00
    Lepo
    26:00-29:00
    3min Amrap
    Max reps sync wallball
    (Medball: 9+6/6+4)

  • 151025 Keskiviikko Workout

    A) 3 rounds
    8-10 chin-up
    8-10 ring dip
    Rest 1,5min

    B) On the minute for 12min
    1. KB gorilla row 2x32/24
    2. KB farmer's walk 2x32/24
    3. Banded face-pull
    4. 8-12/side side plank lifts

  • 50-40-30-20-10 reps for time Workout

    Walking lunges
    AbMat sit-ups

    Scaled WOD
    30-20-10 reps for time:
    Walking lunges
    AbMat sit-ups

  • Strength Strength

    Back squats with pause
    5x3 reps
    - 3 sec pause at bottom
    - add weight each set
    - find heaviest triple of the day
    - ask partner to count
    - NO rebounce
    - 2 mins rest

  • AMRAP 9 Workout

    AMRAP 9

    3 hang power clean@50/35kg
    6 push up
    9 box jump over

  • Shoulder Press Strength

    4x3 Shoulder Presses + 10-15sec Hold on top of the last rep @75-80%
    - Rest 2min btw sets
    - Focus on good ROM (bar over shoulders)

  • WOD: Row, clean & T2B Workout

    E8MOM x4:
    20 / 15 cal row
    15 squat clean (50 / 35, ADVANCED: 65 / 42,5)
    20 T2B / kipping knee raise

    Tavoiteaika ~4:30 - TC: 5min / intervalli.

    Skaalaus:
    Soutu pitäisi pystyä hoitamaan noin minuutissa, rivet muutamien nostojen tng-seteissä tai nopeina ykkösinä tai näiden sekoituksina, T2B max. 3-4 osassa.

    Pyri pilkkomaan alusta asti fiksuihin sarjoihin, jotta et katkea viimeisissä intervalleissa - tavoite on, että kierrosajat pysyvät suunnilleen samoissa läpi treenin (pieni hyytyminen loppua kohti sallittu)

    RPE 8-9

    HUOM! Voit tehdä kumman tahansa version päivän treenistä kaikilla tunneilla.

  • Push-ups & burpees Workout

    Metcon (time)

    3 Rounds for time of:

    30 Push-ups
    30 Sit-ups
    20 Burpees
    20 Supine ring-rows

    Timecap: 20 minutes

  • DB snatch & rowing sprint Workout

    (Metcon, time)
    For time:
    30 DB. Snatch, alt. arms 30/20kg
    30/25 calories row