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

  • Tuesday WOD Workout

    Warm Up
    3 rounds with machines, first round 1 min easy, second 45s mod , third 30sec mod/fasrt
    Row, Ski, Air Bike
    then some overall streching and some activation things with bands if feeling like it!

    Metcon
    Row, Ski, Air Bike, Row, Ski and Air bike (total 6 times through this, 2 times each machine)
    16/20 calories (fast)
    rest 1 min
    12/15 calories (faster)
    rest 1 min
    9/12 calories (fastest)
    rest 1 min

    Accessory Work
    3-4 rounds
    20-30 cossack squats (try to go deeper each round, strech your adductor, weight on whole feet when squatting side to side)
    rest 30s
    3+3 kb/db tgu @light/moderate weight
    rest 1-2 min

    Cool down
    2-3 min light bike/row
    10+10 thread the needle
    10 cat cow exercise strech
    5 russian baby strech

  • Monday Weightlifting&Strenght Workout

    Weightlifting&Strenght
    Every 2.5min for 9 sets
    3x3 clean&jerks (squat clean + jerk) @50-60%
    3x2 clean&jerks (squat clean + jerk) @65-75%
    3x1 clean&jerks (squat clean + jerk) @80-90%
    Choose bwn Split or Power/Push Jerk which work better for you.

  • Monday Workout Workout

    WOD
    For time
    3 rounds
    35 double unders
    10 overhead squats @50/35kg
    straight to
    3 rounds
    35 double unders
    10 thrusters @ 40/25kg
    you may use only 1 barbell, so take weight off after OHS
    time target 6-7 min , cap 9 min.
    goal is to do unbroken set always on both movements
    This is something we have done 10th of March, so check your old times and see how it goes after 8 months training. Hopefully Better!

  • Power Clean Strength

    5 sets of Power Clean
    Set 1: 3 @60%
    Set 2: 3 @60-65%
    Set 3: 3 @65%
    Set 4: 2 @70%
    Set 5: 2 @72-75%
    Rest 2-3 mins btw sets.

  • Back squat Strength

    BS: 5x5

  • Endurance Workout

    Peruskunnolla:

    5 rounds of:
    5min ergo
    1min hyppis
    1min box over
    1min db/kb snatch
    1min rest

  • OPTIONAL Workout

    21-15-9

    snowangel
    glute bridge
    wall squat

  • Day 20 Workout

    Day off

  • Lepopäivä Workout

    Rest day - what did you do?

  • Partner Workout Workout

    For time:

    10 Rounds:
    15/12cal Row
    10 Alt. DB Snatches 20/15kg

    8 Rounds:
    15 KBS 24/16kg (US)
    10 HSPU

    6 Rounds:
    20 OH Walking Lunges 20/15kg
    20 Sit-ups

    TC 35min

    This is to be done as a relay. One partner completes a full round whilst the other rests. 5, 4 and 3 rounds each. Goal is to do all movements unbroken or in no more than two sets. Scale accordingly.

    If you're going solo, do 5, 4 and 3 rounds and rest 1:00 btw rounds.