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

  • "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

  • Vertical Jump Workout

    Vertical Jump to a Target
    3x4, Rest 90s

  • 2.Conditioning Workout

    "Crash Test"
    For Time:
    1,500 Meter Row
    30 Deadlifts (245/165)
    45 Lateral Barbell Burpees

    Kilos: 111/75

  • Power-3, Pystypunnerrus Strength

    Shoulder press 8x4 @50% + Bands
    Go every 1:30

  • Hang Split Snatch Strength

    Hang Split Snatch
    10 x 3r @ 60-75%
    Go every 75s.

  • Ystävänpäivä WOD / Bring a friend WOD Workout

    Ystävänpäivä WOD

    Running clock
    0:00-05:00
    Amrap burpees, you go I go

    05:00-20:00
    AMRAP
    20 Air Squat
    15 KB swing 24/16 kg
    10 Push-ups

    I go, you go row 200 m

    Pari A aloittaa ilmakyykyistä, pari B soudusta. Kun molemmat on tehnyt osansa, läpsystä vaihto. Pari jatkaa aina siitä mihin kaveri jäi.

    Tulos on kaikki toistot yhteenlaskettuna. (Soutua ei lasketa)

  • Play around with weights Workout

    For example:

  • Optional accessory Workout

    Optional Accessory:
    STRENGTH
    2-4 rounds, rest as needed

    1) 5+5 Windmill video
    2) Banded Core Hold (5sec hold each position) video
    3) 10-20 Single Leg V-Up video

    RPE 3 to 3+