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

  • Basic Engine 17.11.2024 Workout

    9–10 rounds:
    • 4 min on the machine (mod. pace, 60-70%)
    • 1 min active break (walk/jog/mobility)

    You can use different ergs with your pair/group

  • Basic Engine Mobility #1 Workout

    8 x (48min in total)
    4 min on the machine
    2 min for mobility sets A/B

    Mobility sets:
    A. Chest & shoulders:
    5/5 plate windmill
    10 wb plate chest opener

    B. Lower body:
    5/5/5 wall squat
    5/5 prone hip external/internal rotation

  • Ke 13.11.2024 kisa: maastaveto Strength

    Maastaveto korokkeelta 1x92,5%
    -1kumiharkko

    Leuanveto, 5x5-8 TAI Ylätalja 5x8-15
    -vastaote

    SitUps 5x5-8

  • Day 52 Workout

    Rest & Recover

  • Day 49 Workout

    Rest & Recover

  • for time Workout

    3 rounds for time
    10 deadlifts (47,5/70 kg)
    10 burpees over the barbell
    Straight into…
    3 rounds for time
    10 front squats (47,5/70 kg)
    10 burpees over the barbell

    Scaled WOD
    2 rounds for time:
    10 deadlifts
    10 up-downs over the barbell
    Straight into…
    2 rounds for time:
    10 front squats
    10 up-downs over the barbell

  • 35min amrap Workout

    240-m jog (3 rounds käytävä)
    10 pull ups/ jumping pull-ups
    240-m jog (3 rounds käytävä)
    10 push-ups
    240-m jog (3 rounds käytävä)
    20 sit-ups
    240-m jog (3 rounds käytävä)
    20 air squats

  • Treeni 4 (PE) Workout

    Warm Up
    3-5 min bike erg + some overall mobility
    2-3 sets of
    5 reps of each movement
    snatch RDL / DL
    hang muscle or power snatch
    Snatch grip push press with 2 sec pause on each rep
    pause ohs / snatch balance or drops
    then start to climb up to starting weight

    Strenght
    Snatch (count on 1rm squat snatch)
    8 sets every 20sec
    1 rep @65% (do power snatches first 5-6 reps and last 2-3 reps as squat snatches)

    rest 2 min

    6 sets every 30sec
    1 rep @75% (1-3 power and 3-5 squat snatches)

    rest 2 min

    4 sets every 45sec
    1 rep @85% (all reps squat snatches)

    Strenght
    3x16-20 Front racked walking lunges with 16/24kg kettlebells (speedy walk but quality/control)
    rest 30s
    15-20 ghd sit ups (fast pace)
    rest 3 min

    Metcon
    3 rounds For time
    30/24 calories echo bike (masters 27/21)
    21 wall ball shots (masters 18)
    12 high box jump overs (masters 10) 75&60cm (scale to 60/50cm to keep it safe)
    time target sub 12 minutes (this will be leg burner)

    Accessory again
    3 Sets
    12-15 GHD Hip Extension w/10 second pause at the top of the last rep.
    :20-25 Copenhagen Plank (each side)

  • 3.7.2024 POWER CLEAN + FRONT SQUAT + POWER JERK Strength

    1+2+3@up to 70%, jerk-%, rest btw sets 2min

  • Conditioning + accessories Workout

    1) AMRAP 18:
    2 rounds:
    1min erg
    6+6 half kneeling KB windmill
    6+6 KB bulgarian deadlift

    2 rounds:
    1min erg
    12 alt. DB crush grip deadbug
    20s+20s starfish plank hold

    2) AMRAP 18:
    2 rounds:
    1min erg
    12 alt. DB/KB plank drag through
    12 alt. Chinese plank knee lifts

    2 rounds:
    1min erg
    4-6 parallette (KBs) shoot through
    30s weighted wall sit

    -> deadbug:

    -> starfish plank:

    -> shoot through: