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 61.1 Strength

    5x1 Clean @ 90% of Max Clean

  • 5 kierrosta tai 50 min. Workout

    5 kierrosta

    40 Kahvakuulaheilautus
    10 Goblet kyykky
    30 m Farmarikävely (yhdellä kahvakuulalla)
    500m Juoksu

  • For time Workout

    500-400-300-200-100
    Meter row
    50-40-30-20-10
    AbMat sit-ups
    Double-unders

    – C2Bike 1000-800-600-400-200m
    – Ski erg 500-400-300-200-100m

    Scaled WOD
    For time:
    300-200-100
    Meter row
    30-20-10
    Feet-anchored sit-ups
    Single-unders

    – C2Bike 600-400-200m
    – Ski erg 300-200-100m

  • Conditioning Workout

    EMOM15:
    1. 1-2 set of t2b @ moderate
    2. 30-40s du/su
    3. 1-3 rope climb
    4. 8-10 deficit pushup
    5. rest

  • 280525 Keskiviikko B Workout

    1,5min on / 1,5min off for 4 rounds
    50 double under / 75 single under
    AMRAP handstand walk or wall walk

    *Max. 45s for DU / SU

  • AMRAP 12 Workout

    AMRAP 12
    15 Box Jumps
    12 Hang Power Snatches 42,5/30kg
    9 Burpee over bar
    6 Overhead Squats
    3 Muscle-Ups

  • OPTIONAL GYMNASTIC STRENGTH Workout

    Gymnastics holds

    3-4sets:

    15-20s ON / 40s Off
    1) chin over bar
    2) ring support
    3) hs hold
    4) hollow hold

  • WOD Workout

    For time:
    20 Deadlifts, 100/70 kg
    Row, 500 m/ 1000m bike
    10 Deadlifts, 120/85 kg
    Row, 500 m
    5 Deadlifts, 140/95 kg
    Row, 500 m

    Timecap: 15 mins

    Scaling :
    80/55
    90/60
    100/70

  • 150525 Torstai Workout

    2 rounds

    4min AMRAP
    200/170m row
    8 burpee over rower

    Rest 2min

    4min AMRAP
    2-4-6-8-10... DB bench press 2x22,5/15
    2-4-6-8-10...DB deadlift 2x22,5/15

    Rest 2min

  • Rowing intervals Workout

    Rowing intervals:
    0:00: 700m
    9:00: 500m
    14:00 300m
    - Vauhti: 1k vauhti - 2-5s (esim. jos soudit tonnin 500m splitillä 1:45 (eli kokonaisaika 3:30) -> tavoitetahti tänään 1:40-1:43).
    - HUOM! ensi viikon ma testataan uudelleen tonnin soutu, jos tiedät ettet pääse, voit tehdä ensimmäisen intervallin tilalla tonnin vedon ja ottaa loput intervallit cooldownin kannalta

    Treenin flow:
    Ensimmäinen veto (700m) alkaen 0:00, toinen veto (500m) alkaen kun kellossa on 9min, kolmas veto (300m) kun kellossa 14:00.