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

  • WOD Workout

    YGIG Quarterfinal event 2:

    3x
    50 WB
    50 Boxin yli burpeeta

    *Toistot saa jakaa miten vaan.

    TC: 25min

  • 8.4.2024 SHOULDER PRESS Strength

    4@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x4@-10%

    *target load of max ~77%, sp-%, rest btw sets 3min

  • Intervals Workout

    4rounds:

    10 box jump over
    10 burpee over bar
    20/15cal row
    10 burpee over bar
    10 box jump over

    REST 3min between rounds

    Target under 4min / scale rep scheme if needed / kiihtyvä tahti, viimeinen kierros päivän nopein

  • T2b tech Workout

    20min T2B tech
    Voit käyttää videoita apuna tai käyttää omia drillejä.
    Liikkeen voi tehdä myös renkaissa jolloin se on helpompi.

  • Conditioning Workout

    EMOM 30
    1) 12-14/9-11 cal ergo
    2) 10-15 Pull up / C2B
    3) 8-10 burpee box jump over
    4) 12-14/9-11 cal ergo
    5) 12-16 db snatch alt.
    6) REST

    RPE 4-4.5

    Huom!
    Tavoite säilyttää sama vauhti treenin loppuun asti. Treenin jälkeen pitää olla fiilis, että pystyis tekemään vielä 1-2 kierrosta.

  • Conditioning 18-04-2024 Workout

    AMRAP x 25 MINUTES
    1:30 Cardio Choice 1: Row/Bike/Ski/Jog/Jump Rope
    :30/:30 SA KB/DB Front Rack Hold (Heavyish)
    20 Alt. KB/DB Slides
    1:30 Cardio Choice 2: Row/Bike/Ski/Jog/Jump Rope
    2/2 KB/DB Turkish Get-Ups
    :30/:30 Side Plank

  • WOD Workout

    AMRAP 10:
    20 Push Press (50/35kg)
    20 Barbell Rows (50/35 kg)
    20 Toes To Bar
    Goal: 2+ rounds

    Extra credit:
    Banded Triceps Complex AMRAP
    – Single Arm Pushdowns x 60s right
    – Single Arm Pushdowns x 60s left
    – Banded Overhead Triceps x 60s
    – banded pushdowns x 60s

  • Rowing Intervals Workout

    Rowing Intervals

    1000m row / moderate/vk1
    500m row / fast / vk2
    1000m row / moderate/vk1
    500m row / fast / vk2
    2x100m row / max sprints

    rest 2min between rows

  • Strength Strength

    3 x 6
    Overhead Squat or Front Squat
    Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
    Week 3 of 6
    RPE 7-8

  • AMRAP 15 Workout

    6 Strict pull ups
    12 burpee to target
    18 wall balls

    Scaled WOD
    AMRAP 15:
    6 ring rows
    9 burpees
    12 wall balls