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

  • LinnaMasters event 2 Workout

    Laji 2
    KILPA
    For total time:
    30 Over Unders 60/50cm
    into..
    30-20-10
    Overhead Squats
    Chest to Bar Pull Up
    into..
    30 Bar Facing Burpees
    TIMECAP: 20 min
    Käytettävät painot ja skaalaukset ikäluokittain kilpasarjoissa:

    M/N 35-39: 50/35kg
    M/N 40-44: 45/32,5kg

  • WOD Workout

    4 rounds each for time;

    30 Double Unders
    20/15 Push-ups
    10 Kipping Pull-ups
    Rest 90s between rounds

    Goal: Challenging effort, but aiming to be consistent on each round +/- 5s
    Rx+: 10-15 Ring Dips + C2B Pull-ups instead of push-ups / pull-ups.

    Banded Facepull-apart: 4 x 15-20. Rest 60s.

  • Strength Workout

    Superset
    4 sets

    1 1/4 Chin-ups x 4-6.
    Rest 45s.
    Single Arm Glute Bridge DB/KB Floor Press x 8-10 each.
    Rest 45s.

    Scale with regular chin-ups, partner assisted chin-ups, or self-assisted on rings
    Improve from last week if form allows.

  • Gymnastics strict strenght 2 Strength

    DIPS
    5, 4, 3, 2, 2
    @ as heavy as form allows, but leave 1 reps in the tank
    (next week same weight, reps to 5, 4, 3, 3, 2)

  • Tuesday WOD Workout

    Warm Up for 15 minutes
    1:00 easy -> :30 moderate 0n each machine rest about 30 sec while switching machine.
    then
    20 sec fast on each machine rest about 30 sec while switching machine.

    strech overall and take easy for couple mins before hitting workout

    Metcon
    Triangle Workout 1
    EMOM 40
    Min 1 - ROW
    Min 2 - SKI
    Min 3 - ASSAULT BIKE
    Min 4 - REST

    Second time TRIANGLE : add + 1 calorie compared last time you did this.
    You should keep mod/fast or fast pace always when work. Dont go all out because it makes it pretty hard to recover bwn rounds.

    Cool down few minutes after triangle before doing accessory work!

    Accessory Work
    3 rounds
    10+10 landmine twist @5/10kg extra weight on barbell
    10+10 half kneeling press
    20 deadbugs
    rest 1-2 min

    Short overall streching for recovery if feeling like it!

  • Apuliikkeet Workout

    2 Kierrosta:
    10-12 Hauiskääntö
    10-12 Ranskalainen punnerrus

  • Conditioning Workout

    5 Rounds:
    15cal Row
    12 KBS 24/16kg (US)
    9 Down & Up WB 9/6kg

  • Monday Metcon Workout

    Metcon
    21-15-9 reps of
    DB Power Cleans @2x12.5-15/20-22.5kg's
    DB Push Press
    DB Front Squats

    Split Reps smartly! Goal would be in 2-3 sets on first 21 rep round, with calculated breaks 10-15 sec, then when go further
    15 rep round maybe in 2 sets and last 9 rep round try to go unbroken. This is Spicy one!
    On power cleans its okay that only other "side" of dumbbell touch the ground.

  • Monday Strenght Workout

    Strenght
    Front squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
    rest 3 min bwn sets
    Push Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
    rest 3 min bwn sets

  • Warm up and strength Strength

    1:00 run/row or bike
    5 inchworms
    10 Spider-Man lunges
    10 passthroughs
    1:00 run/row or bike

    Barbell warm up

    Clean and Jerks
    EMOM x 10
    1 rep

    *starting at 50% 1RM and increasing as needed.