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

  • Conditioning 10-09-2020 Workout

    Row Intervals: 5 x 500m; rest as partner does the row.

    Today's focus is on experimenting with different stroke rates each interval.

    1: 24 SPM
    2: 26 SPM
    3: 28 SPM
    4: 30 SPM
    5: 32 SPM

    The pace for the 500m effort should increase as the SPM increases (i.e. last one should be the fastest row)

  • Strength 18-09-2020 Workout

    Close Grip Floor Press in Glute Bridge
    1RM in 10 sets. Rest 2:00
    - 5,4,3,2,1,1,1.... with at least 3 singles over 90%
    - Option: Build to a moderate set of 5 in 6 sets.

  • Warm up Workout

    AMRAP 8:
    45s row/ski
    8 banded facepull + press btn.
    6 dive bomber
    6+6 1-leg plate GTOH

  • 12min EMOM Strength

    1 squat snatch

    Scaled WOD
    12min EMOM
    1 hang snatch

  • Day 17 - Conditioning + Gymnastics Workout

    Warm-up: 10 min easy ski/row/Ab + 10 min mobility

    A: 10 min emom: 8-15 m hs walk quality work

    B:
    10 x 2 min on / 1 min off:
    A: 20/17 cal row + amrap burpee over rower
    B: 20/17 cal ski + amrap wb
    Alternate between A and B, 5 sets of A and 5 sets of B

    Cool-down: Easy row for 10 min + 5 min mobility

  • Basic strenght II Strength

    12 x e90s:
    1. 4-4-3-3 deadlift @ RIR 1-2
    2. 20m sled push sprint*
    3. 30s arch hold + 30s hollow hold

    -> *sprint: sellainen paino, että pystyy tekemään räjähtävän vedon ja ottamaan juoksuaskelia
    -> 90s välein YKSI kohta, eli kaikkia neljästi
    -> täydellä tunnilla jaetaan parit kolmeen ryhmään (muutama pari /piste aloittamassa), jotta kelkat riittää

  • Split jerk Strength

    Split jerk
    8x2r @ AHAFA
    Go every 75s.

  • Partnerwod Workout

    50 cal
    100 Wallballs
    50 cal
    100 toes to bar
    50 cal
    100 Burpee box jump
    50 cal
    100 DB Snatches 22,5/15kg
    50 cal
    100 DU
    50 cal

    Tc: 45min

  • Open 25.1 Workout

    Open 25.1
    - Treeni tulee tietoon perjantaina aamuyöllä

  • 21-15-9: kk-c&j / k2e Workout

    Aikaa vastaan:

    21-15-9

    • kahvakuularinnalleveto & työntö (N 2x16kg / M 2x24kg)
    • knees-to elbows