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

  • 8.7.2017 Strength

    Bench press 5x5@70-80% (narrow grip)

  • STRENGTH (bent over row) Strength

    bent over row 3x10
    * -lepo 2-3min*

  • Conditioning 05-02-2020 Workout

    For total rounds:
    In 11mins
    Row 1000m / Ski 1000m / 4 x Stairs
    Then Max Rounds of:
    30m/side Crossbody Carry

    Rest 2:00

    In 11mins
    Row 1000m / Ski 1000m / 4 x Stairs
    15 Wall balls
    15 Hang Power Snatch

    • Wall Ball UB: Adjust weight and height to allow that
    • HPS: UB, adjust load to allow that

  • WOD Workout

    AMRAP x 17 MINUTES
    250m row/bike/ski
    6 Box Jumps Step Down @ 60/50cm
    14 Alt. DB Hang Power Clean @22,5/15kg
    *Increase Box Jumps by 4 reps each round

  • EMOM 20 Workout

    EMOM 20 (40sec ON/20sec OFF)

    A) Max reps Wall Walks or Handstand Walk for distance
    B) Max reps Toes-to-bar
    C) Max reps Double KB/DB Squat Cleans 2x20-25/12-16kg
    D) Rest

  • Rowing intevals Workout

    Rowing intevals
    4x350m row
    - työ:lepo noin 1:1,5 (esim. jos työosuus 80s eli 1min 20s --> lepo: 1,5x80s = 120s eli 2min)
    - 500m tahti 2-5s nopeampi kuin 1k testissä / tavoite RPE 8,5-9,5

  • WOD Workout

    8x 90s ON 2min OFF

    1) 6-10 Bar facing burpeeta AMRAP: Raakatempaus 35/25kg
    2) 10-20 Seinäpalloa AMRAP: T2B

    *Valitse ensimmäisen liikkeen toistomäärät niin, että saat ne sujuvasti putkeen joka kierroksella.

  • WOD Workout

    Aikaa vastaan 2 kierrosta

    20 Raakariveä 60/40kg
    20 Istumaannousua
    20 Ilmakyykkyä

    TC: 10min

  • WOD Workout

    Emom 9
    1) 30s Tuplat tai Sinkut
    2) 6-10 STOH 45-50%
    3) 30s Bar over burpee

    3min lepo

    Emom 9
    1) 30s Cal
    2) 6-10 Leukaa/C2B
    3) 1-5 Seinäkävelyä

  • Strength Strength

    Floor Press in Bridge
    3x8
    Build to a Moderate-Heavy weight and stay Moderate-Heavy across all sets.
    RPE 7-8
    Week 2 of 6