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

  • Long intervals Workout

    Choose your pace wisely:

    8min
    60/50cal row
    +
    rest of the time
    amrap
    10 down up
    5+5 v-alt sit up

    rest 3min

    8min
    50/40cal ski / 20 shuttle runs
    +
    rest of the time
    amrap
    10 box jumps / box step ups 60cm/50cm
    10 KB swing 24kg/16kg

    rest 3min

    8min
    50/40cal AB
    +
    rest of the time
    amrap
    5+5 DB snatch 22.5kg/15kg
    10 push up

    rest 3min

    8min
    125 DU / 250 SU
    +
    rest of the time
    amrap
    10 WB 9kg/6kg
    10 WB clean 9kg/6kg

  • Day 23.3 General Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds.

    • Straight arm pull-downs with band – Focussing on keeping shoulders down and back. Can bend at the hip for increased range. Cable machine can also be used – 15 reps

    • Eccentric pull-ups – Jump or use box to reach starting position. Focussing on slow eccentric (lowering) with trunk control. Can also use band if required – 15 reps, 5 sec eccentric

    • Active hangs – Immediately following pull-ups. Avoid passively hanging from bar. Maintaining trunk control during hang - For time

  • Day 23.2 General Workout

    ACTIVATION

    2-3 rounds, 30-sec rest between rounds.

    • Cat-cow in kneeling – Follow breath during movement. In breath arching through spine, out breath pressing through floor to round spine – 7 reps.
    • Supine serratus punch with band – Palms facing throughout movement – 7 reps.

  • Extra Credit 24-11-2021 Workout

    Banded Facepull-apart: 3 x 50. Rest as needed.
    - light band
    +
    - 45 Degree Biphasic Hip Flexor Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Day 22 Workout

    Day off

  • Lepopäivä Workout

    Rest day - what did you do?

  • 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.