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

  • BASIC WOD: Mobility Work Workout

    Warm up: ~15 min
    • 10 Hollow rock
    • 5 Hip extension combo
    • 5 Warrior squat
    • 5/5/5 leg swings

    EMOM 24min For quality
    1.) Animal movement
    2.) Alternate between A&B
    3.) Full perfect stretch combo

    A.) Banded march
    B.) Deadbug

  • Tiistai 29.11.22. Workout

    Warm Up
    Mobility Drills
    40/30 cal ski and 40/30 cal air bike
    then 3 rounds
    4 inch worm with push up
    4+4 lateral box step ups
    4 box jump overs
    24 single unders + 5-10 double unders

    Metcon
    Emom 32
    1) Ski x 13/10 or Masters 11/9
    2) 6-8 box facing burpee box jumps @50/60cm
    3) Air Bike x 13/10 or Masters 11/9
    4) Double unders x 30 seconds (goal is 40-50 reps)

    Accessory
    2-3x15 toe up RDL @30-40% of 1rm deadlifts (laita 5 tai 10kg levypainot päkiöiden alle)
    2-3x15/15 half kneeling db press @7.5-10/12.5-15kg
    3x20-30 weighted russian twits + 10-15 knee tucks
    rest as needed

    Cool down
    3-5 min light cardio
    Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle

  • Morning Intervals Workout

    Teams of 4

    SkiErg
    🔽
    BikeErg
    🔽
    Row
    🔽
    Echo Bike
    🔽

    Swap station every 30cal Ski and run 5x8m as Recovery between 🔥 until time cap of 30min

  • 28.11.2022 BasicWod Workout

    EMOM 10, Work 0:40 / Rest 0:20

    Minute 1 : Back Squat @ 50% Bodyweight
    Minute 2 : Plank Hold

    Score total back squat

  • 28.11.2022 BasicWod Strength

    Back Squat

    5 Sets Of 2 @ 75 - 85%

    Go Every 3:00

  • 28.11.2022 Warmup Workout

    EMOM 9

    Minute 1 : Easy Ergo
    Minute 2 : 3 Strict Pull Ups + 6 Push Ups + 9 Air Squat
    Minute 3 : Box Step Ups

  • 28.11.2022 Hang Squat Clean + Jerk Strength

    On The 2:30 x 6 Sets:

    Sets 1 - 2 : 2 Reps @ 73%
    Sets 3 - 4 : 2 Reps @ 78%
    Sets 5 - 6 : 1 Rep @ 83%

  • 28.11.2022 "Doce" Workout

    3 Rounds x AMRAP 4 :

    27/21 Calorie Row
    21 Power Cleans
    15 Burpee Box Jump Overs 24"/20"

    Rest 4 minutes between amrap´s

    Round 1 : 70/47,5kg
    Round 2 : 60/42,5kg
    Round 3 : 52,5/37,5kg

    • Keeping the stroke rate low and power high on the row can help you get to to the power cleans quickly and help prepare for tng sets.

    • The power cleans get easier with each round as weight decreases. Aim to work through larger sets with each drop in weight.

    • Let's move at strong pace on the burpee box jump overs. Even of first couple Calories on the rower are slower because of your pacing here, just getting strapped in and the handle moving is the goal .

  • TGU (Turkish Get Up) 20min Strength

    5 sets of TGU:
    Set 1: 5 reps
    Sets 2-3: 3 reps
    Sets 4-5: 1 reps
    - Athlete choice on load

  • 26.11.22 Workout

    At 00.00 for time:
    12-9-6
    squat clean @ 55/40kg
    8 burpee box jump over

    At 9.00 for time:
    9-6-3
    wall walk
    8 burpee box jump over

    At 18.00 for time:
    6-4-2
    rope climb
    8 burpee box jump over