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

  • 8.3.2021 Workout

    For time :

    Row 750m/700m

    Omatoimi:

    Rohkeasti liikenteeseen. Tuloksen kannalta ei voi lähteä niin lujaa kuin 500m soutuun. Kuitenkin vauhdin pitää olla kova alusta lähtien. Viimeisellä kahdella sadalla metrillä ei pysty paljoa kiristämään, tosin viimeisellä kahdella sadalla voi vastaavasti hyytyä pahasti.
    Haetaan siis tasavauhtista vahvaa soutua.

  • Simple and effective Workout

    30 Min EMOM
    1. 18/12 Cal Row (45 secs max)
    2. 15-25 Wall Balls
    3. Rest

    Stay consistent and hit the same numbers. Scale as needed.

  • AMRAP8 Workout

    AMRAP8

    5 ohs 50/35 kg
    5 t2b
    5 box jump

  • 11.10.2021 ( Deadlift ) Strength

    Deadlift

    4 x 3 x 75 % Deadstop
    4 x 3 x 80 - 83% TnG

    SO 3:00

  • Clean-Jerk Workout

    Clean-Jerk
    6x2r @ 70% from C&J 1RM
    Go every 90s.
    Note that this is not the same thing as a clean & jerk, which is two distinct movements.

  • Max effort squat clean Strength

    Max effort squat clean
    5-4-3-2-1-1-1-1
    2min recovery
    Proceed by following steps:
    5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
    At this point extend your rest to 2min between sets.
    1st. 1r @ 95%
    2nd 1r @ 100%
    3rd 1r @ +100% (new pr attempt)
    Do not overestimate the weights on last set.
    Be smart! For real!

  • Ring MU Skills Workout

    Ring MU Skills

  • Deadlift / Press Strength 4. Workout

    Isometric

    A1) Deadlift 5,4,3,3
    3 sec stop 5cm off the floor*

    Rest 1:30

    A2) Shoulder Press 5,5,4,4
    Tempo 2-2-X-1

    Rest 1:30

    *go heavier than last week

  • Conditioning Workout

    4 Rounds for time:

    50 DU
    15 Toes to bar
    10 HSPU

    TC 10 min

  • Metcon Workout

    3 rounds for time

    20 box over burpee
    400 m run

    Time cap 13 min