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

  • Push Press Wave Strength

    Push Press Wave

    3x 4-3-2

    .

    1: 2-3 reps in tank

    2: 1-2 reps in tank

    3: 0-1 reps in tank

    90s rest between the sets, 2min rest between the rounds

  • 1.Conditioning Workout

    "Steel Toe"
    Teams of 3 with a 30 minute cap:
    3 rounds:
    1000m row
    30 toes to bar
    Into...
    21 burpee box jump overs
    21 clean and jerks (135/95)
    21 burpee box jump overs
    21 clean and jerks (155/105)
    21 burpee box jump overs
    21 clean and jerks (185/135)

    Box 24"/20"

  • SKILL Rengas lisäpainoleuka Strength

    3 x 5 lisäpainolla

    Skaalaus
    Negatiiviset rengasleuat

  • Morning Intervals Workout

    30min time

    Equipments: 1x Row, 2x SkiErg, 2x BikeErg, 1x Echo Bike and 1x Seatless Echo Bike

    20/15 Cal. on a machine when its your turn, then - back in the line and wait for the next.

  • Optional Gymnastics by Erik, Day 1 Workout

    Bar MU practice

    2x 10 Banded lat pulldown video

    3x5 Jumping BMU (on a box) video
    3x5 Banded straigth arm kip video
    5x Jump to bar and straight arm kip video

    5-10 minutes of bar MU:
    -Jump to bar and straight arm kip MU video
    -Progress to multiple reps

  • Every 50sec x10 Workout

    If you can, go for 10reps on the last set. Keep moving and don't stop for rest.

  • Hang Power Snatch + Snatch Balance +OHS  Strength

    WEIGHTLIFTING

    Hang Power Snatch + Snatch Balance +OHS 

    6-9 set, every 90sec

    RPE 3+ to 4+

  • "The summit" Workout

    10-20-30-40-(50)

    • Wallballs

    • Situps

    Any split on Wallballs - 200m Run
    Max 2 penalties / round

    Strategy & Briefing
    The ascending unbroken sets in this Breathe & Burn Workout will move more into stamina/plumbing as things go on. We start with relatively small sets, but even so, keep the pace steady and consistent - don’t rush. Plan for the last set -- the set of 50 -- right from the start. Keep the same relative pace regardless of the movmenet. The situps will be a rest for the breathing, but keep the breath rate high anyway. On the run, relax the shoulders and breathing, shake out the arms. Take a rest before getting back to the Wallballs, to ensure you finish the set. To limit fatigue, focus on quality movement & breathing throughout the Wallball sets -- meaning, use your legs and relax the shoulders.

  • Extra Credit 24-02-2020 Workout

    Banded Goodmornings: 4 x 15. Rest 60s.
    *Between sets complete 10 Hollow Rocks

  • NBT Kaverille kanssa Workout

    30 min in teams of two:

    20/15 Calories of Assault Bike
    15 Ring Dips
    30 KB Swings
    60 Double Unders
    15 Ring Dips
    30 KB Swings
    20 T2B

    REST 5min

    30 min in teams of two:

    20 One-Arm OHLunges @22,5/15 kg
    15 Pull ups
    20 GHD
    60 m Farmers carry
    15 Pull ups
    20 GHD
    20 HSPU