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

  • 40 min 4 liikettä Workout

    40 min.

    200 naruhyppy
    200m farmari kävely kahvakuula
    200 yhden käden kahvakuulaheilautus käden vaihdolla
    Juoksu korttelin ympäri

  • 26.8.2022 Warmup Workout

    3 Rounds:

    2:00 Machine
    1:00 Elbows Plank
    0:30 Pausing Push Ups
    * Pause 2 sec in lockout

  • 23.8.22 Workout

    3x AMRAP

    4min AMRAP
    8 db front squat @2x22/14kg
    8 box jumps

    -rest 2min

    5min AMRAP
    10 db stoh @2x22/14kg
    10 box jumps

    -rest 2min

    6min AMRAP
    12 wall ball
    12 box jumps

  • 24.8.2022 My Leg Workout

    15 Minutes For Total Reps

    5 Minutes Max Bike Erg Calories
    4 Minutes Max Air Squat
    3 Minutes Max Double Unders
    2 Minutes Max Toes To Bar
    1 Minute Max Burpees to target (6")

    • Pick a goal number of calories you'd like to accumulate each minute.
    • Athletes can aim to find study pace for the air squats. Aim for 30+ reps per minute. We can bank a good amount of reps on this station toward our overall score so this is a good place to push
    • The Double unders are another place athletes can bank solid amount of reps. Aim for 30s bursts with quick break or break every 30+ reps to shake things out.
    • For the toes to bar choose a strategy that will allow for as minimal resting as possible. Aim for 5+ reps at a time with no more than 5s rest between sets.
    • Last minute, just go

  • 24.8.2022 Power Clean Strength

    Unbroken Sets For Load:

    15-12-9 Power Cleans

    Rest As needed Btw Sets.

    • Must be performed touch and go.
    • The Score is total load here so athletes can choose their loading based off of what will maximize their score
    • Athletes are allowed 3 attempts max of each set

  • 24.8.2022 Warmup Workout

    3 Rounds:

    1:00 Bike
    45s Air Squat Hold
    30s Barbell Front Rack Hold
    15s Calf Raises

  • 25.8.2022 Active Restday Workout

    Swim, Bike, Row or Run

    30-60 minutes @ Zone 2 HR ( lactate under 5,5 )

  • Deficit Deadlift Strength

    5x4 Deficit Deadlift
    - Rest 2-3min btw sets.

    Stand on a 20kg plate. Work towards a heavy 4 for the day. Reps are to be done dead-stop. Reset on each pull off the floor.

  • STRENGTH Workout

    E4MOM 5 rounds
    40m 2KB front rack carry
    5 bench presses
    – Rest as needed between
    movements.
    – Complete each set of bench
    presses at 60% or greater of your
    1-rep max.

  • Endurance Workout

    45min ”amrap”

    *harjoituksessa haetaan lihaskestävyyttä. Pyri pitkiin sarjoihin. Harjoitusta ei ole tarkoitus painaa maksimitehoilla läpi vaan tasaisella tahdilla 70-80% efortilla.

    1000m soutu
    75 Double under /250 Single under
    40 Lunge step
    40 Kb hang clean & push press