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

  • Green 300122 Workout

    A) AMRAP 12
    10-15-20-25-..... of
    Box Jump Overs
    KB Swings 24/16kg
    Toes-to-bar

    Rest 3min

    B) EMOM 12
    1) 15/10 Cal. On a machine
    2) 12-16 DB Snatches
    3) 30-50 Double Unders

    Rest 3min

    C) AMRAP 12
    7 Ring Dips
    14 Pullups
    21 Wall Balls

  • 12.2.22 Workout

    3 rounds for time

    12 box jump
    15 burpee
    12 pull up
    15 burpee
    12 double db thrusters @18/12kg
    -rest 3min-

  • 7.2.2022 Row 500m Workout

    Row

    1000/900m Easy Pace

    150m @ All Out / Fast Pace

    300m @ 500m Target Pace

    Rest about 3:00 between sets.

    For time :

    500m

  • 10.2.22 Workout

    ACCESSORY

    3x
    8/8 heavy seated press
    10/10 heavy one arm bent over row
    rest as needed between sets

  • 10.2.22 Workout

    3 rounds

    4 clean pull (heavy)
    3 front squat
    4 high box jump
    -rest 90s between rounds-

  • 10.2.22 Strength

    JERK

    Jerk telineestä
    every 3min x6
    2x jerk
    build up to moderately heavy push or split jerk double

  • Saturday 5.2.22. Workout

    Warm Up
    2 rounds

    1:30 light jog or run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds
    Lisäksi tee vielä 100m run + 100m walk + 100m run + 100m walk ennen varsinaista vetoa

    Workout 1
    10 rounds
    45 sec of moderate/fast run / 90 sec recovery jog
    target is about 200m on run or close to it and 90sec recovery jog also 200m so total distance about 4km.

    Workout 2
    3 sets of:
    25/20 Calorie Bike Erg
    15-25 Dumbbell Bench Press (15/22.5kg's) (keep quality on this movement and control this is not competiton so focus on muscle work)
    15-25 GHD Sit Ups
    15-25 Push ups
    -Rest 1:1 b/t sets-

    target times is 3-4 min, cap 5 min.

    Accessory Work
    2 sets
    15 band pull aparts (controlled)
    15 tricep turns with db behind neck @15/22.5kg
    15 bicep curls at heavy weight
    rest 2-3 min

    Cool down
    1-2 min russian baby maker strech
    1-2 min adductor/groins smash with roller (each side)
    1-2 min wall pec / bicep strehc (each side)
    1+1 min tricep strech

  • Pushing + pulling Workout

    For Time
    10-8-6-4-2-4-6-8-10
    Push Jerk
    C2B Pull Ups
    @52.5/35

  • 7.2.2022 Workout

    STRENGTH PROGRESS 9/13 - MEDIUM WEEK

    WARM UP 2 rounds ~15min

    3 WINDMILL + GOOD MORNING SQUAT PRESS, lintti

    2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

    20-30 sec HANDSTAND HOLD

    SPLIT JERK
    3x1@nousu 88%, 3x2@91-94% pal 2-3min

    PUSH PRESS
    3x2@91-94% pal 2-3min

    BACK SQUAT
    female: 3x3@nousu 70%, 3@80%, 6@70%, 3@80%, 6@73%, 3@80%, 6@76% pal 3-4min

    male: 3x3@nousu 66%, 3@75%, 6@66%, 3@75%, 6@69%, 3@75%, 6@71% pal 3-4min

    ACCESSORY
    3 x MAX REPS TOES TO BAR / KNEE TO CHEST

  • Power Clean Strength

    Every 2min for 12min:
    2 Power Cleans @60-65% 1RM

    Rest 3:00

    In 7min:
    Build to days heavy 1 rep Power Clean