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

  • Tiistai 27.12.22. Workout

    Warm Up
    30-40 band pull aparts
    then
    1:00 easy - > :30 moderate
    10 scapula pull ups + 10 db power snatches and 5+5 lunge elbow to floor strech
    1:00 easy - > :30 moderate / fast
    10 scapula pull ups + 10 db power snatches and 5+5 lunge elbow to floor strech
    1:00 easy - > :30 fast
    10 kip to swings + 5/5 single arm ohs + 5 dynamic squat strech

    test some db squat snatches and start workout

    Metcon
    6-8 sets
    20/25 calories of ski erg or 20/25 calories or air bike (vuorotellen tai 3-4 settiä ensin ski ja sit bike)
    perform 10 db squat snatches right after (5 per hand) @12.5-15/20-22,5kg DB
    rest 2 min bwn rounds

    If you have mobility issues, just go under as much as possible to make it "low catch power snatch"

    WOD
    Every min for 15 minutes (5 rounds) or just 5 rounds for quality
    min 1 - Hs walk x 10-15 m / Wall walks x 2-3 reps
    min 2 - legless or normal rope climb x 1-2 reps
    min 3 - GHD sit ups x 10-15 reps

    Cool down
    2-3 min light cardio
    1+1 min wall pec strech
    1+1 min wall bicep strech
    1-2 min cobra to downdog pose (stay 10s on each strech pos)

  • 12.12.2022 BasicWod Workout

    AMRAP 10

    10 Front Squat 50/35kg
    20 Jump over barbell
    10 Push Ups

  • 12.12.2022 BasicWod Strength

    Back Squat

    4-4-4-4-4

    Go Every 3:00

  • Day 39 - Rest or active recovery Workout

    Warm-up: Easy swim for 200m

    A: Swim 10 x 50m. Rest 60 sec between sets. Moderate / fast 50m sprints.

    Cool-down: Easy swim for 200m

  • Conditioning Workout

    Rest 3 mins btw sets

    AMRAP 8 mins
    7 Hspu kipping / Box hspu
    14 dbl KB dl@24/16kg
    21 DU

    AMRAP 8 mins
    7 Hr push up
    14 dbl DB hang snatch@15/10
    21 DU

    AMRAP 8 mins
    7 Burpee
    14 Renegade row@2x22,5/15
    21 DU

    Split the Group in 3 teams and rotate!

  • 6.2.23 Workout

    Every 3min x7
    15 wall ball @9/6kg
    6 alt. devils press @22/14kg
    4 front squats (from the floor) @60/40kg

  • 6.2.23 Strength

    THRUSTER PROG
    3-3-2-2-1-1 reps
    Every 2min

    joka viikko sama setti! tavoite pystyä lisäämään painoa viikkojen edetessä

  • Pull-ups Workout

    5 x 10 Pull-ups
    - Rest 2min btw sets

  • Work hard, recover harder Workout

    WOD: 3min on - 3min off / EASY: 2min on - 2min off x3
    9 thruster (50 / 40)
    15 box jump (60 / 50)
    21 / 16 cal machine

    For thrusters choose a weight that allows you to go unbroken. Pace the workout with the machine.
    Result is reps & cals completed.

  • WOD: Machines, kettlebells & bodyweight stuff Workout

    E2MOM x16:
    a) 16-24 / 12-20 cal row
    b) 2 rounds: 4 push up - 8 sit up - 12 air squat
    c) 16-24 / 12-20 cal machine (not row)
    d) 2 rounds: 2+2 kb stoh - 3+3 kb clean + 8 kbs (24/16)

    TC for all stations 90s. If needed, scale (b) with reps, e.g. 3-6-9 and (d) with weights.