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

  • Strength Strength

    Push Press : 6 x 3 @75% every 60s.

  • Extra Credit 19-02-2019 Workout

    1a) Banded Hammer Curls: 3 x 15. No rest.
    1b) Elbow out Tricep Extensions: 3 x 15. No rest.

  • Omatoimi ekstra Workout

    Every 2 min for 6,8,10 minutes (3-5 rounds)
    20 m front racked lunge walking with medium weights. (DB/KB's or barbell)
    So pick weights that make you feel that you are able to go through 20m again in short time.

  • Morning Intervals Workout

    A) 2x2min ON/2min OFF
    SkiErg

    B) AMRAP 8
    ”I Go, You Go”
    12/10 Cal. Row
    5 Burpee over Rower

    C) 2x2min ON/2min OFF
    Assault Bike

    D) AMRAP 8
    ”I Go 10 - You Go 10”
    Total of
    100 Wall Balls
    100 Box Jump Overs
    +
    Plank Hold in the remaining time

  • Pitkä partner WOD <3 Workout

    In teams of 2:
    alternating each movement,
    complete 12 rounds for time of:

    10 Overhead Squats (30/50 kg)
    10 Burpee Box Step-Overs (50/60 cm)
    10 Bent Over Rows (30/50 kg)

    Valakyykyn tilalle voi vaihtaa esim front rack lunges tai tehdä kepillä.

    Toinen siis tekee OHS - kaveri tekee Burpee överit, toinen Rows jne..

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    3 rounds:
    Row/Bike/Airbike 2min
    10 Double KB C&J (from hang)
    10 Box Jump
    10 TTB

    RPE 3, keep a steady pace

  • Midline work Workout

    3 rds:
    Hollow rock: 15-30s.
    Front rack carry with KB's: 40-60s.

    Rest as needed...

  • Alternate for 5 sets, rest as needed Workout

    Alternate for 5 sets, rest as needed:

    3-10 Strict HSPU (deficit)
    5 High Box Jump

    RPE 3-4

  • 16.2.2019 Deload Cycle Workout

    Upperback/shoulder mobility

  • 2/18/19 Workout

    Warm up (0:00-10:00)
    Rowling x5
    Penalty=erg jump overs
    then
    10 air squats
    10 cherry picks

    10 air squats
    10 inch worm

    10 air squats
    10 side lunge

    Barbell warm up

    Mobility(10:00-15:00)
    1:00 min couch stretch per
    1:00 min child's pose per

    Pointers/Skill(15:00-20:00)
    row-full r.o.m, finish at 11 o'clock
    erg jump overs-pace, focus
    wallballs-keep ball high, below parallel, hit target, relax arms

    Weightlifting(15)
    Week 7-Squat
    Pull your chart

    Fittrain(20)
    10 cal row
    10 erg jump overs
    10 wallballs 16/12-challenge up 20/14
    rpt 7x

    Opt(12)
    tabata airdyne (8x:20/:10)
    5x5 hip extension

    Iso-core
    3x
    8 curls
    8 front to side lat raises
    8 tricep overhead ext
    16 plank taps

    Finisher
    30 cuff iso
    30 windshield wipers
    1:00 min quad stretch