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

  • 041021 Maanantai B Strength

    Pull-up progression VK 1/6

    4 rounds:
    3 negative pull-up (3s descent)
    8-10 push-up
    Rest 2-2,5min

    6 viikon pull-up progressio, jossa tehdään vuoroviikoin negative pull-up + push-up ja vuoroviikoin pull-up + dip. Negatiiviset leuoissa tehdään vähemmän toistoja ja joka toinen viikko leuanvedossa pidemmät sarjat.

  • Part 2: ”10-dinitis” Workout

    On the 2:00 x 10 Rounds:
    15 Squat Jumps (Wallballs jos pystyy olemaan sisällä)
    15 Sit-ups
    Max Calorie Ergo

    *Score = Total calories

  • Conditioning 06-07-2022 Workout

    For Time
    40-30-20-10
    Wall Balls (20/14)
    Butterfly Sit-ups
    Calorie Row/Bike/Ski
    Walking Lunges

    – Goal: Sustainable/consistent pace.
    – Break sets of sit-ups and WBs into small sets

    TIME CAP = 30:00

  • 26.6.2022 AMRAP 40 Workout

    AMRAP 40

    2 Min Any Machine / 400m Run
    30 American Swing 24/16kg
    1 Wall Walk
    2 Min Any Machine / 400m Run
    30 Reverse Lunge
    2 Wall Walks
    2 Min Any Machine / 400m Run
    30 V-Ups
    3 Wall Walks
    2 Min Any Machine / 400m Run
    30 Double Unders / 100 Single Unders
    4 Wall Walks
    2 Min Any Machine / 400m Run
    30 Wallballs 20/14p
    5 Wall Walks

  • Oly Lifting 27-06-2022 Strength

    Split Jerk
    Build to a heavy 2 over 6 sets
    Sets of 4,3,2,2,2,2
    Option: 6 x 3 practicing technique

  • Run with a Duplet Workout

    For time
    800m Run
    +
    21-15-9-15-21 reps of Wall Balls
    12-12-12-12-12 reps of DB Snatches (heavy)
    +
    400m Run

  • Green 281121 Workout

    A) 2min Max Calories Echo Bike

    2min rest

    2x
    2min 60% of Max Cal + Max reps Wall Balls in the remaining time
    2min rest

    B) 2min Max Calories Row

    2min rest

    2x
    2min 60% of Max Cal + Max reps Burpee over Rower in the remaining time
    2min rest

    C) 2min Max Calories BikeErg

    2min rest

    2x
    2min 60% of Max Cal + Max reps Shuttle Runs in the remaining time
    2min rest

    D) 2min Max Calories SkiErg

    2min rest

    2x
    2min 60% of Max Cal + Max reps DB Snatches in the remaining time
    2min rest

  • 3x2min ON/2min OFF Workout

    3x (green 4x)
    2min ON/2min OFF

    AMRAP of:
    14 DB Snatches 22,5/15kg
    6 Burpee-Box Jump overs
    + Max Cal. Bike/Ski/Row In the remaning time

  • 21.6.2022 Deload Cycle Workout

    Mobility

    Lower Body

  • For time Workout

    For time:

    5rounds:
    400m run
    10 stoh@60/40kg
    10 ttb