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

  • Optional accessory Workout

    Optional Accessory:

    12min EMOM of your choice. Pick one or two gymnastics movement and second minute is something monostructural.(row/airbike/ski)

    1) Gymnastic Movement
    2) Monostructural Movement

    RPE 2-3

  • 2 Hang Power Clean EMOM for 6min Strength

    2 Hang Power Clean EMOM for 6min

    RPE 4

  • Strength Strength

    A,Front squat heavy single
    -15 mins to build up
    B,
    Drop to 70-75% of A and do
    every 90 sec 5 reps for 5 sets

  • 10 kierrosta, 2min työ / 1min lepo: boksi / punnerrus / mave / wb / stoh Workout

    10 kierrosta, 2min työ / 1min lepo, amrap:

    • 20 boksihyppy (N 50cm / M 60cm)
    • 20 etunojapunnerrus
    • 20 maastaveto (N 30kg / M 42,5kg)
    • 20 wall-ball 3m (N 6kg / M 9kg)
    • 20 shoulder to overhead (N 30kg / M 42,5kg)

    Levon jälkeen, jatka siitä mihin jäit.

  • Tiistai 14.8 Workout

    AMRAP 4:
    40 wall balls
    max reps kipping pull ups
    rest 2:00
    AMRAP 4:
    40 KBS 24/16
    max reps kipping pull ups
    rest 2:00
    AMRAP 4:
    100 DU
    max reps kipping HSPU
    rest 2:00
    AMRAP 4:
    400m run
    max reps kipping HSPU
    rest 2:00
    AMRAP 4:
    30 burpees
    max reps T2B
    rest 2:00
    AMRAP 4:
    30 goblet squats 24/16
    max reps T2B

  • In pairs Workout

    In pairs, 25 min amrap

    Run 800 m
    60 x kb swing 24/16 kg
    Run 600 m
    50 x goblet squat 24/16 kg
    run 400 m
    40 x pull ups
    Run 200 m
    30 x handstand push ups

    Molemmat juoksee. Toistot jaetaan you go i go-meiningillä. Pari päättää itse miten jakaa toistot.

    After one round you go back in rewerse order
    (after hpsu 200 m run and then 40 pull ups etc)

  • Tabata Core Workout

    Tabata 1.

    4 x 20 sec hollow rocks, 10 sec rest, 20 sec supermanrocks, 10 sec rest

    2 min rest

    Tabata 2.

    4 x 20 sec bulgarian lunge (L), 10 sec rest, 20 sec bulgarian lunge (R), 10 sec rest

    2 min rest

    Tabata 3.

    4 x 20 sec russian twist, 10 sec rest, 20 sec L sit hold, 10 sec rest
    (scale the Lsit by keeping the but on the floor and only lifting the legs)

  • 2. Conditioning Workout

    Alternating On the Minute x 14 (7 Rounds):
    Odd – 15/12 Calorie Assault Bike
    Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

  • 30 min EMOM, assaultbike + rower + skills Workout

    30 min EMOM
    1. min. 30 sec assaultbike, 60 % of max watts, 30 sec rest
    2. min. 12-14 toes to bar, aim to kipping, add 1 rep to the previous week's workout
    3. min 30 sec rower/skierg, 60 % of max watts, 30 sec rest
    4. min 14-22 pistol squats, alternate legs, add 1 rep for each leg to previous week's workout
    5. min rest

  • Team Triple 3 Workout

    In teams of 3, perform as many reps & meters as possbile in 45 minutes.

    Rowing for meters
    Running for meters
    Double unders for reps

    Tiimi saa itse päättää ketä työskentelee milläkin pisteellä ja milloin tehdään vaihto. Juoksumatkana käytetään joko 200, 400, 800 tai 1.6 km matkaa.

    Tiimin tulos on yhteenlasketut metrit. Laittakaa kuitenkin lisätietona myös tuplien määrä.