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

  • WOD: The Joker back and forth Workout

    3:30 on / 3:30 off x4, alternate between a & b:
    a) 1-2-3... T2B / s.l. T2B / K2E / V-up
    10-9-8... Deadlift (102,5/70)

    b) 1-2-3... Deadlift
    10-9-8... T2B / s.l. T2B / K2E / V-up

    Skaalaus: Maastavedossa painot noin 50-60% 1RM:stä tai keskiraskas paino, jolla pystyt tekemään 10 toistoa putkeen tuoreena ongelmitta. T2B sellainen versio, jolla pystyt tekemään 10 toistoa tuoreena max. 3-4 sarjassa.

    Tarkoitus & rasittavuus: Pitkät levot mahdollistavat hyvän temmon pitämisen. Riko fiksuihin sarjoihin alusta asti, jotta pystyt pysymään liikkeellä koko intervallien ajan. RPE 7,5-8,5.

    Tulos: Yhteenlasketut toistot

  • Push Press Strength

    6 sets of Push Press
    Set 1: 6 @65%
    Set 2-3: 6 @70%
    Set 4: 5 @75%
    Set 5: 5 @80%
    Set 6: 5 @max for the day
    - Rest 2-3min btw sets

  • Morning Intervals Workout

    In teams of 2-3

    For time
    5K SkiErg
    10K BikeErg

  • Conditioning 05-11-2023 Workout

    WORKOUT
    3-4 SETS FOR QUALITY
    1:00 Jump Rope
    12/12 Single Arm Ring Rows
    12 Tall Box Jumps
    1:00 Bag or Ball ½ Get-Up
    24 Ball Russian Twists
    12 Tall Box Step-Ups
    -Rest 1:00 b/t Sets-

  • Long Endurance Workout

    E6MOM x 8-10

    A) 3-6 bmu, 20-30 DU, remaining time easy pace ski / scaled pull up or c2b

    B) 10-20m hs walk, 20-30 DU, remaining time easy pace bike / scaled 3-5 wall walk

    Target PK2, not too FAST !!!

  • 2.11.2023 Hold on, hold on & Go! Workout

    AMRAP 12 ( REPS )

    20 Overhead Lunge w/ KB 16/12kg
    20 Line Facing Burpees
    10 Pull-Ups
    15/12 Calories Row

  • RestDay! Workout

    15:00 Chin-Ups & Triceps + Metcon ( 2.11.2023 )
    16:00 Clean Technique

    18:00 EasyWod

  • Skill & Conditioning Workout

    AMRAP 8:
    5 Rounds:
    20 DU
    5 Thrusters 43/30kg
    10 T2B
    Remaining time,
    Max cal Row

    ———Rest 4 minutes———

    AMRAP 8:
    5 Rounds:
    10 Burpee Box Jump Overs 60/50cm
    7 Pull-ups
    Remaining time,
    Max Wall Balls 9/6kg

    Score: Calories + WB

  • Saturday Madness Workout

    PARTNER WORKOUT OPTION
    IN TEAMS OF 2...
    AMRAP x 16 MINUTES
    10 Toes to Bar / Knee Raises
    12 Back Rack Alt. Lunges@43/30kg
    14 Box Jump Overs / Step Overs
    P1 and P2 will complete this workout in a waterfall format. P1 will complete 10 Toes to Bar, P2 will complete 12 Back Rack Lunges, P1 will complete 14 Box Jump Overs, then P2 will complete 10 Toes to Bar, and so on. P1 works while P2 rests.

    REST 3 mins

    AMRAP x 11 MINUTES
    11 STOH @43/30kg
    11 Wallball@9/6kg
    11 Plate G2OH@20/15kg
    Same waterfall format so P1 completes STOH, P2 completes wallballs , P1 G2OH etc

  • Seated shoulder press 5x3 Strength

    Seated shoulder press
    5x3r @ 80% from best shoulder press
    90s. recovery

    Warm up lifts:
    5@40%
    4@50%
    3@60%
    3@70%