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

  • Pe 10.5.2019 Maastaveto + kevyt penkki Strength

    Maastaveto 3x1x max2 (eli viime viikon rauta)
    Penkki 1x85%, 1x90%, 1x95%
    Jalkanostot maaten 50-100 toistoa "yhteen putkeen"

  • WOD Workout

    For time:
    30 Calorie row/ 25 bike
    30 Deadlifts (100/70kg)
    30 Lateral Burpees

    Timecap: 9 mins

    DL : 3 sets or less , choose weight accordingly

  • Short APE Workout

    Alternate between movement
    40s on 30s off
    Station 1: American KBS 24/16->20/12->Russian
    Station 2: Burpees -> Bodybuilder -> to 16"
    Station 3: Double Unders-> Singles
    Station 4: Cal Row
    x6
    (change station order to accomodate for number of rowers)

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    Buy in: Row 500m

    3 rounds:
    20 Air Squat
    6 Burpee over Rower

    Cash out: Row 500m

    RPE 3

  • Press in Split 3x6 Strength

    STRENGTH

    Press in Split 3x6, RPE 3+ to 4

    Get into split and then barbell press. Rest as needed between sets.

  • NBT 5 x (4x3min) Workout

    5rounds (4x3min)

    Every 3minutes 4 rounds
    5-10pull ups / 5MU
    Rest of the time row

    Every 3minutes 4 rounds
    HS walk 10m / box walk
    Rest of the time Ski

    Every 3minutes 4 rounds
    4-12 strict Hspu
    Rest of the time AB

    Every 3minutes 4 rounds
    16-20 Tuck ups
    Rest of the time singles

    Every 3minutes 4 rounds
    16 OH Lunges
    Rest of the time Run

  • Pe 3.5.2019 Maastaveto + kevyt penkki/kyykky Strength

    Maastaveto max2
    Penkki 3x3x70% (mahdollisimman räjähtävästi, voi ottaa stopeilla)
    Kyykky 3x3x70% (sama homma)

  • 40 min Workout

    40 min aikana niin monta kierrosta kun ehdit.

    40 kahvakuuka heilautus
    40 yleisliike

    tauko 1 min.

    60 venäläinen kahvakuula heilautus
    60 kyykky

    tauko 2 min.

    80 kahvakuula maastaveto
    80 istumaannousu

    tauko 3 min.

  • Team AMRAP 11 min x 2 Workout

    In teams of 2: A works as B does static hold, and switch

    AMRAP 11 min
    11 Burpees - Plank Hold
    12 Pullups - Hang from rig, active scaps
    400 m Run - 400m Run (both run)

    REST 6 min

    AMRAP 11 min
    20 Situps - Hollow Hold
    7 KB Push Press (16+16/12+12kg) - HS Hold
    200 m Run - 200m Run

  • EVIL Workout

    10 rounds for time

    • 7 k2e
    • 7 burbees

    TIMES TO BEAT

    Beginner athlete: 12min 14sec
    Average athlete: 10min 12sec
    Advanced athlete: 8min 9sec
    Elite athlete: 6min 7sec
    Regional athlete: 5min 18sec