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: Push, pull & row Workout

    E75s x12:
    a) 6-10 pull up + 8-15 push up
    b) 8-15 cal row
    c) rest / 30-45s plank
    RPE 7-8

    • a:ssa 1-2 settiä / liike/ intervalli, pyri pitämään toistomäärät samoissa läpi treenin / RIR 1-2 lopussa
    • skaalaukset: -- kipping: C2B, pull up, s.l. / "normal" jumping kipping pull up -- butterfly: C2B / pull up / baby butterfly pull ups

  • 23.3.2018 Workout

    "3/5 Tabata this"

    Tabata Row
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Pull-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

  • Painonnosto Workout

    Rive ja työntö

  • Morning Intervals Workout

    8x
    2min ON/2min OFF

    A) Run x1 + 20 KB Swings + Run x2 + Max Cal Echo Bike
    B) Run x1 + 20 Wall Balls + Run x2 + Max Cal Row
    C) Run x1 + 20 Box Jump Overs + Run x2 + Max Cal BikeErg
    D) Run x1 + 20 DB Snatches + Run x2 + Max Cal SkiErg

  • In teams of 3 Workout

    AMRAP20 in teams of 3:
    3-9 wall walk / feet on box wall walk
    15 double push up manmaker (2x15 / 2x10)
    36 / 27 cal row

    Rowing cals for mixed teams:
    - 12 cal / person for men
    - 9 cal / person for women

    RPE 8

  • 5 rounds for time Workout

    5 muscle-ups
    5 thrusters (47/70 kg)

    Scaled Wod
    5 rounds for time:
    3 muscle-up transitions
    5 thrusters

  • Strength Workout

    A)
    Box Squat
    8 x 2 every 60s.
    - These are SPEED reps
    - Approx 60% of 1RM

    B)
    Sumo RDL Bands Forward
    3 x 8-10. Rest 90s
    - Use a single band from the middle of the bar to keep things simple :D

  • Day 05.3 Rotator cuff Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds

    Shoulder burners using band – Keeping tension on band throughout movement. Attempt to keep forearms vertical (not letting elbows flare out). If unable to maintain tension or elbows flare out, reduce range initially – 7 reps, 5 sec up, 5 sec down.

  • Day 05.2 Rotator cuff Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds

    Supine external rotation with band – Place tension on the band once in external rotation by straightening leg. The full range is reached when the shoulder starts to lift/round forward, or when stretch is felt deep in the shoulder – 7 reps each side, 5 sec eccentric with a pause at max internal rotation.

  • 16.9.2024 Active Recovery Workout

    50 Minutes Of :

    4 Minutes Cardio ( HR Zone 1 - 2 )
    8 - 12 Strict Pull-Ups
    15 Weighted Sit-Ups
    4 Minutes Cardio ( HR Zone 1 - 2 )
    8 - 12 Kipping Pull-Ups
    15 V-Ups
    4 Minutes Cardio ( HR Zone 1 - 2
    8 - 12 Chest To Bar Pull-Ups
    20 Abdominal Crunch