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

  • Morning Intervals Workout

    3x8min (rest 2min)

    With a partner

    A) Max Cal. Assault Bike
    B) Max Cal. SkiErg
    C) Max Cal. Row

  • Tuesday WOD Workout

    Tuesday conditioning

    3 rounds in 36 minutes.

    EMOM 36min

    1) 2 minutes row
    2) 2 minutes rest
    3) 2 minutes wall ball over the shoulder
    4) 2 minutes rest
    5) 2 minutes DU
    6) 2 minutes rest

    Quality only!

  • Strength work Workout

    STRENGTH

    3-4 rounds, rest as needed

    1) 10m Double KB Front Rack Walking Lunges
    2) 5-10 Pike Push-Up
    3) 10 Lateral Raises

  • Conditioning 13-04-2019 Workout

    For time with a partner:
    50 Thrusters @52.5/35kg
    50 Toes to Bar
    1.6km Run or 6 x Stairs or 2km Row
    50 T2B
    50 Thrusters @52.5/35kg
    1.6km Run or 6 x Stairs or 2km Row

    • 30:00 Time Cap

  • Ke 15.5.2019 Penkki Strength

    Penkki max1
    2lankun penkki max1
    Etunojapunnerruksia 50-150 toistoa

  • Penkkipunnerrus Strength

    6 sets of:
    Bench Press x 4/4/3/3/2/2 @ 20X0
    Rest 10s.
    Bent Over Rows x 3

    REST ~ SETS 120s./120s./120s./180s./180s.
    (Loads 4 x 75-80%/ 3 x 85-90% / 2 x 92-95%)

  • Takomo Recover #1 // Sykkeet 50 max 70% Workout

    Treenin idea on olla palauttava peruskestävyys treeni. Mikäli omistat sykevyön, laita päälle treeniin. Ilman sykevyötä vauhti tulisi olla semmoinen, että voit jutella treenin aikana. Sykerajat 50- ihan max 70% maksimisyykkeestä, tämä äärimmäisen tärkeää pitää kiinni.

    45 minute running clock (with partner)

    2x purtsi hölköttely/ripeä kävely

    then alternating with partner
    5 min row/ski (näyttö alhaalla)
    5 min 30 single arm russian swing (15/15), 20 box step overs alternating sides (ilman painoa)

    Eli toinen parista aloittaa kevyen soudun ja tekee sitä 5 min. Samaan aikaan toinen tekee 5 min rauhalliseen tahtiin swingejä + box step overeita. Tämän jälkeen vaihto toisin päin. Näin jatketaan kun kello piippaa 45 min.

  • 5 rounds for time Workout

    CONDITIONING

    5 rounds for time:

    Row 250m
    30 DU

    RPE 3-4

    Target <8min

  • 10 KBS + Prowler Push 20m + 10 KBS Workout

    CONDITIONING

    E3MOM x5

    10 KBS + Prowler Push 20m + 10 KBS

    Overall RPE 4. Use a heavy KB and moderate loading with the prowler. One round should be done under 60sec.

  • Strength work Workout

    STRENGTH
    4 rounds, rest as needed

    1) 5+5 Reverse Lunge
    2) 8 DB Bench Press, tempo 30X1 (3sec down, explosive up, 1sec at top)
    3) 8 Pendley Row

    RPE 3+ to 4