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

  • POST-WOD CORE Workout

    POST-WOD CORE

    75 Hollow Body Rocks
    75 Arch rocks

    *Break up however you’d like

  • AMRAP 10 min Workout

    AMRAP 10 min

    5 power cleans 60/40 kg
    10 front rack lunges
    15 Shoulder to overhead

    Scoring: rounds + reps

    *Lunget paikallaan ja askellus aina eteen.
    *Skaalaa painoja tarvittaessa.

  • Row Workout

    Row

    With partner 3 rounds (each) for time: 1000m row
    *Active recovery on bike erg / air bike after each row. YGIG.

    Timecap: 28 minutes.

    *Ensi viikolla viel 1500m soutu ja sitten uusintatesti 2000m soudusta.

  • 190721 Maanantai A Strength

    Kyykkyprogressio
    Front squat + back squat
    4x 7+3 @70-75% 1RM front squat

    Viiden viikon kyykkyprogressio (VK 5/5), jossa sarjojen toistomäärä pysyy vakiona (10 reps), mutta etukyykkyihin tulee yksi toisto lisää viikoittain ja takakyykky vähenee yhdellä toistolla. Tarkoituksena on tehdä kyykyt viikoittain samalla painolla.

  • OPTIONAL Workout

    Aerobic capacity:

    1000m ski
    1000m row
    1mile run (2x800m)
    (Scaled 800m run)

    Easy / moderate pace

  • 031221 Perjantai C Workout

    C) Core
    3 rounds
    5x upper body lift + 5s hold
    5x leg lift + 5s hold
    5x v-up + 5s hollow hold
    Rest 1min after rounds

  • WOD Workout

    AMRAP 16:00
    21 Kettlebell USA Swings @24/16kg
    12 Hspu kipping
    500 Meter Row/ 1000 m bike

    Goal: Hard effort ,3+ rounds
    Scale HSPU with Pike Push ups

  • 011221 Keskiviikko Workout

    For time
    30-20-10 wall ball 20/14
    100-75-50 double under

    Rest 4min

    For time
    30-20-10 DB snatch 22,5/15
    15-10-5 burpee over DB

  • Gymnastic Workout

    Kipping complex
    5 sets
    2 x kip swing + 2 x Kipping knee raises + 2-5 t2b
    ( scale option: 3 x kip swing + 3 x knee raise)
    Rest 60sec between

    AMRAP 10
    8-10 kipping single leg t2b/ knee raise
    10 box jumps
    10 pike handstand push ups on box
    (Use DB’s to make it deficit)

    Grip finisher 3 rounds
    30sec dead hang
    30sec plate pinch grip hold
    30sec rest

  • 241121 Keskiviikko B Workout

    Deload week

    On the minute for 9 minutes
    1. Double under (practice)
    2. Ground to overhead 15/10 plate
    3. Rest