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

  • Easy Chipper Workout

    Buy in:
    50 Unbroken Double unders

    3 Rounds
    20 Pull-up
    20 Push-up
    20 Tuck-up
    20 Squat

    Cash out:
    50 Unbroken Double unders

    For Time, 20min time gap

  • Monday metcon Workout

    Monday Metcon

    5 rounds for time:

    8 T2B
    30 Air Squats

  • Strength Strength

    Behind the neck Barbell reverse lunge
    5x 6 reps ( 3 / side )

    • add weight each set
    • good form , no fails !!
    • 2 mins rest between sets

  • 45min with machines Workout

    CONDITIONING

    45min with machines:

    5-4-3-2-1min
    Row
    Airbike
    Ski Erg

    RPE 3-4

    5min Row, then 5min Airbike and the 5min Ski Erg. Next 4-4-4, 3-3-3… Final round 1min each machine.

    This is not all in! Keep a steady pace. You can also do this nosembreathing only. If you don´t have Ski Erg scale to running.

  • Strength work Workout

    STRENGTH

    3-4 rounds, rest as needed

    1) 20m KB Front Rack Walking Lunge
    2) 10 Double KB Standing Press
    3) 10 Double KB Row

    RPE 4

    Use different loading for different movements if needed

  • Every 60-90sec for 7 set: C&J Strength

    WEIGHTLIFTING

    Every 60-90sec for 7 set:

    C&J@85-88%

    RPE 4

  • Omatoimi ekstra Workout

    2-3 rounds:
    8+8 (bodyweight) bulgarian squats (slow tempo)
    10+10m banded monster walking
    1 min weighted plank hold
    rest 2-3 min

  • 3 Rounds Workout

    3 Rounds of:
    30 Pistols
    15 Handstand Pushups
    10 Hang Power Snatches 50/35kg

  • Back Squat 3x3 Strength

    STRENGTH
    Back Squat 3x3@75-80%

    RPE 3 (8+ reps in the tank), rest as needed.

  • 15-12-9: UB tempaus (5min timecap) Workout

    Maksimipaino:

    15-12-9

    Painoa ei saa tiputtaa. Vain "touch&go" lattiassa sallittu, otetta ei saa korjata tanko lattiassa. Käytä samaa painoa jokaisessa sarjassa. Kaikki tempaustyylit sallittu. Tulos on suurin paino, jolla saat tehtyä kaikki kolme sarjaa puhtaana/unbroken. Aikaraja 5min.