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

  • "Quick n' Dirty" Workout

    For time:
    500m Row
    40 Thrusters 20/15kg
    30 Abmat Sit-ups
    20 Burpees
    10 Pull-ups

  • Tiistai 23.8.22. Workout

    Warm Up
    2 rounds
    2:00 cardio machine
    50 single unders
    5 push up to downdog
    5 pike push ups
    10 scap pull ups
    5+5 single leg RDL
    10 kb swings

    SKILL
    Get TTB and HSPU ready

    Gymnastics
    4 rounds
    8-12 kipping ttb or ghd sit ups
    8-12 kipping hspu
    rest 1-2 min bwn rounds

    Strenght
    3 sets

    4-6 shoulder press @50-60%
    4-6 strict chin ups
    4-6 thrusters with shoulder press weight (pause 1 sec on each rep at top)
    rest 2-3 min bwn sets

    Metcon
    3 rounds
    50m farmers walking @mod/heavy weight
    12-15 wall ball shots
    12-15 kb swings
    rest 1:1 or alt time with partner

    Cool down
    2-3 min light cardio
    1-2 min forearm streching R/L
    1-2 min banded bully R/L
    1-2 min banded tricep strech R/L

  • 24.8.2022 Back Squat Strength

    Build To Heavy Single

  • Painonnosto Workout

    Rive ja työntö

  • 260822 Perjantai Strength

    DELOAD WEEK

    A) Snatch
    3x3 @50-60 % 1RM every 90s
    3x2 @60-70% 1RM every 75s
    3x1 @70-80% 1RM every60s

    B) Core 3 rounds for quality
    8-10/side medball twist + throw with partner
    10-12 medball sit up + throw with partner
    20 claps in plank hold with partner

  • Ke 24.8.2022 pääliikkeet Strength

    Kyykky 4-5x1 (75-80-85-90-95%)
    -jos painaa, jätä 95% ottamatta

    Penkki 3x2 (80-85-90%)

    Maastaveto 3x3x70%

  • STAMINA Workout

    AMRAP 20:
    2-4-6-8-10, etc.
    Calorie bike
    Burpees
    – Continue adding 2 reps to
    each set until the 20:00
    clock is up.

  • Week 2, Day 11 Workout

    Warm-up:

    With running clock:
    Start at 80 RPM and increase RPM by 1 every minute. After 5:00 minutes increase RPM by 1 every :30s.

    ex.
    1:00 min @ 80 rpm
    1:00 min @ 81 rpm
    1:00 min @ 82 rpm
    1:00 min @ 83 rpm
    1:00 min @ 84 rpm
    :30s @ 85 rpm
    :30s @ 86 rpm
    …..
    :30s @ 93 rpm
    :30s @ 94 rpm

    Bike workout

    20:00 minutes max watt test.

    Max watts on concept 2 bike erg in 20:00 minutes.

    *Ota harjoituksesta talteen “avg watt” -lukema harjoituksen jälkeen. Tulosta käytetään laskemaan vauhdit tuleville harjoituksille.

    __

    Bonus:

    3 rounds of:
    2:00 min lateral barbell step over
    2:00 min lateral barbell step under

    3 sets of plate pinch hold. :30s work /:30s rest

  • 23.8.2022 Handstand Walk Workout

    For time:

    100m Handstand Walk

    TC 10

  • 23.8.2022 Warmup Workout

    1:00 + 1:00 Banded Lat Stretch
    1:00 + 1:00 Pigeon Pose
    1:00 + 1:00 Child Pose on Box
    1:00 Squat on bottom

    EMOM 9

    1 min : Machine
    2 min : 5 Ring Rows + 10 Sit Ups + 15 Air Squat
    3 min : Free Standing Handstand hold Practice