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 19.4.22. Workout

    Warm Up
    12-minute EMOM @ increasing pace (4 times each machine, work 45s , rest 15s)
    1) Row for calories
    2) Ski for calories
    3) Run for distance
    +
    2 rounds
    5 Inchworms
    10 Banded squat
    15 Band pull aparts
    10 Banded good mornings
    5 Kneeling jumps

    Metcon
    4 Intervals, Go every 6-minutes, Part 1 - Part 2 - Part 1 - Part 2
    Part 1
    400m Run / 500m bike erg
    30/24 (cal) Ski erg
    8 Burpee box jump overs, 24/20″

    Part 2
    30/24 (cal) Row
    400m Run / 500m bike erg
    8 Burpee box jump overs, 24/20″

    Accessory Work
    2 sets
    10+10 half kneeling pallow press (pause 3sec on each rep)
    20+20 banded standing trunk twists (alaviistosta yläviistoon)
    20+20 birddogs
    rest 90 sec

  • Partner workout (medium) Workout

    Partner workout

    AMRAP 12 minute
    24 x DB snatch (20 kg/ 12,5 kg)
    12 x Wall ball (9 kg/ 6 kg)
    24 x Burpee

    Both does 12 KB snatch, 6 wall balls and 12 burpee every round .

  • 19.4.22 Workout

    ACCESSORY

    2-3 rounds for quality
    - 10 seated db press
    - 10 ring row
    - 10+10 one leg hip thrust with kb

    then:
    Accumulate 1min L-hold. Everytime you break, do 5 v-ups/tuck ups

    (Esim. 3x20s)

    istuen pystypunnerrus käsipainoilla (esim. boxilla)
    rengas soutu (tai käänteinen tangolla räkissä)
    yhden jalan lantionnosto

    Kerrytä yhteensä 1min L-pito roikkuen tangossa (esim. 3x 20s) Jalat mahdollisimman vaakatasossa ja mahdollisimman suorana. Aina kun tiputtaudut tangosta, tee 5 linkkaria tai kerävetoa

  • 18.4.2022 RMU Workout

    AMRAP 2-2-2-3

    350/300 Ski Erg
    Max RMU

    Rest 1 min btw sets.

  • 14.4.22 Workout

    FOR TIME:

    12-8-4 reps of:
    - wall ball
    - toes to bar

    rest 2min

    12-8-4 reps of:
    - power clean @45/30kg
    - chest to bar

    rest 2min

    12-8-4 reps of:
    - Burpee box step ups
    - push jerk @45/30kg

  • OH Complex Workout

    In 15 minutes, build up to days heavy complex of:
    Snatch Grip Push Jerk + Snatch Balance + 2 OHS

  • 16.4.2022 Split Jerk Strength

    Build To a Heavy Triple

    ( Rack or Blocks )

  • 16.4.2022 Squat Clean Strength

    Build to A Heavy Triple

    ( TnG or Drop`n Go )

  • Bench press Strength

    500m row
    3x
    5 plyo push up
    7 BB bent over row
    5 1 arm db sots press e/s

    Bench press
    Set 1 65% x 5
    Set 2 75% x 5
    Set 3 85% x 5+

  • Via Dolorosa 60 Workout

    AMRAP 60 minutes, tee niin monta blokkia kuin ehdit

    Block 1:
    2x50m farmers carry LEFT, puolivälissä kierrosta 5 reps KB lunge, kierroksen lopuksi 5 reps box over burbees.
    2x50m farmers carry RIGHT, puolivälissä 5 reps KB lunge, lopuksi 5 reps BO burbees
    100 single unders
    30 KB swings

    Block 2:
    Kuten edellä, mutta KB front rack carry, puolivälissä 5 reps KB box steps, lopussa 5 reps BO burbees

    Block 3:
    Kuten edellä, mutta KB overhead carry, puolivälissä 5 reps KB OHS, lopussa 5 reps BO burbees