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

  • Goodmorning Strength

    Goodmorning
    4x8r
    1min Recovery

  • Partner WOD Workout

    5 RFT, "I go, you go"
    15/12cal Airbike
    15 GTOH w. 2 DBs
    15 Burpees

  • Strength Workout

    Squat Clean Thruster
    Build to a 1RM. Rest 2:00
    - Goal: New PR
    - Last tested : 2021.08.09

  • Pull ups & Quality Workout

    4-5 rounds:

    3-10 reps, pull up (weighted if needed)

    *

    For quality ~20min
    1) 30-50 DU
    2) 1-3 rope climb
    3) 6+6 deadbug (crosspress)
    4) 15/10cal machine (fast pace)

  • 4.6.2021 ( With Partner AMRAP) Workout

    AMRAP 27

    Other : Running 900m

    Other : Row Max. Calories.

    Change after run. Result is total calories.

  • Strength 25-05-2021 Workout

    TriSet

    1-Arm Ring Rows 3 x 8-10 each.
    Rest 45s
    Tall Kneeling Plate Front Raise 3 x 8-10.
    Rest 45s
    Bent Press 3 x 6 each
    Rest 45s

  • Conditioning 26-05-2021 Workout

    For calories/distance:
    8:00 Calories Rower
    Rest 60s
    8:00 Calories Bike
    Rest 60s
    8:00 Stairs
    Rest 60s
    8:00 Light KB Flow*

    *Flow between different swings, squats, presses and other KB moves. Very light KB and try to keep moving for the 8mins.

  • Max out ergs Workout

    "Metcon (reps)

    8 rounds, AMRAP each round:
    :15s max effort Calories row
    1:45s rest
    :15s max effort
    Calories bike erg
    1:45s rest
    "

    "Harjoituksen tarkoitus on kehittää anaerobista tehoa. Harjoituksessa on tavoite jokaisella työosiolla polkea/soutaa 15s niin kovaa kuin mahdollista.

    Tässä harjoituksessa suola on kovassa tehontuotossa. Alle hyvät lämmittelyt. Jokainen työsarja on tarkoitus tehdä heti alusta asti niin kovaa kuin mahdollista. "

  • Conditioning 21-05-2021 Workout

    EMOM 16:00
    Minute 1: 30 Double Unders
    Minute 2: 15 Kipping Pull-ups
    Minute 3: 30 Shoulder Taps - total
    Minute 4: 15 Push-ups
    - Goal: Each should be capable of being done in 30-40s, challenging pace

  • WOD Workout

    Aikaa vastaan:

    15 HSPU
    30 T2B

    -Liikkeet saa jakaa ja tehdä missä järjestyksessä haluaa.

    Tc: 8min