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

  • Conditioning Workout

    3 Rounds:
    1min Max Thruster @30/42,5kg
    10sec Rest
    1min Max Bar over burpee
    10sec Rest
    1min Max cal row
    1min Rest

    Huom!
    Tavoite säilyttää sama toistomäärä, joka kierros. Mieti mitä vauhtia pystyt ylläpitämään koko treenin ajan.

  • OFF-SITE WORKOUT - Running intervals Workout

    4x4min Run @moderate pace

    Rest 2min btw sets

    Harjoituksen tarkoitus on kehittää vauhti- ja maksimikestävyyttä. Tavoite on juosta reippaalla, mutta toistettavalla tahdilla.

    WARM-UP:

    6 x 100m easy Run + 100m moderate Run

    Then,

    1-2 rounds

    10 per side Leg swings
    10 Squat into hamstring stretch
    1min per side Calf stretch
    1min per side Pigeon stretch

  • Juoksuohjelma, viikko 5, harjoitus 2 Workout

    Skaalattu
    45-60min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, hölkkä, hiihto yms.)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

    Kuntoilija
    45-75min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, hölkkä, hiihto yms.)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

    Pro
    60-90min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, hölkkä, hiihto yms.)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

  • Accessory Workout

    3 Rounds:
    8-10 DB bench press
    30sec Rest
    8-10 DB prone row (säädä penkki n. 45 asteen kulmaan)
    1min Rest

  • Conditioning Workout

    This is class programming.

    For time:
    YGIG
    120 Burpee
    120 Wall ball
    120 Cal row
    80 Burpee
    80 Wall ball
    80 Cal row
    Time cap 30min

    If not taking class do as follows
    For time:
    60 Burpee
    50 Wall ball
    60 Cal row
    50 Burpee
    60 Wall ball
    50 Cal row

    Time cap 30min

  • Deadlift Strength

    This is not an AMRAP, find steady solid pace for each movement. You should get sweaty but not burned out.

    4x 30s. on 20s. off
    1 arm sots press L
    1 arm sots press R
    Ring row
    push up

    in 15 min built up to heavy 15
    Deadlift
    - This should be technically good set.
    - First and last rep has to look the same.
    - No belt.
    - Mark 3 of your heaviest sets.
    - IF POSSIBLE, PERFORM PRIOR TO CLASS.

  • 120121 Tiistai Workout

    3 Rounds
    2 min on : 1 min off for max reps

    A: 20/15 cal row
    max wallballs

    B: 20/15 cal row
    max burpee over rower

  • Endurance WOD Workout

    Every 8 minutes for 40 minutes (5 sets):
    20/15 cal row or ski
    20 thrusters 20/15 kg
    30 double unders
    20 sit ups
    20/15 cal row or ski

  • Extra Credit 14-01-2021 Workout

    Glute Ham Raise 3 x 6-10. Rest 90s
    OR
    Double Leg Banded Hamstring Curl 3 x 30-40. Rest 60s.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • WOD Workout

    Death by burpee box jumps
    *Every minute adding an extra rep until you cannot complete the set reps within the minute

    *once fail to complete reps continue sequence from the same number with just box jumps until failure

    Rest 2:00

    50 air squats
    50/35 cal bike or 60/45 cal row
    50 air squats

    *score is the time you got up to in your box jumps and then the time it took you to do the 2nd part.