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

  • 2.9.2022 BACK SQUAT Strength

    3x1@päivän paras MAX

  • 2.9.2022 BENCH PRESS Strength

    3x1@MAX

  • Ride for watts Workout

    You are riding for 20 minutes to see your average Watts (power output). To set this up on the Assault Bike do the following
    -Click Target Time
    -Set for 20 Minutes
    -Ride for 20 Minutes
    -At the end of 20 minutes the monitor will show you your average watts
    -WRITE that Number Down/Score it as rep

  • Keskiviikko 31.8.22. Workout

    Warm Up
    3x40s easy + 20s moderate + 10s fast pace cardio / rest 20s bwn
    then
    band pull aparts + banded hip activation
    then
    2 sets
    8+8 suitcase deadlift
    8+8 single arm upright row
    8+8 half kneeling press
    8 wall squats
    8 wall ball

    Weightlifting / Strenght
    then with barbell 2 rounds (1st power / 2nd squat)
    3 high hang snatch + 3 hang snatch + 3 squat snatch
    rest 1 min bwn rounds
    then start to build for snatch weight and start workout

    Every 2 min for 12 minutes (6 sets)
    3 power snatch + 3 squat snatches @55-65% of 1rm

    we want to lift fast singles on snatches.

    Every 3 min for 9 minutes ( 3sets)
    Snatch Deadlift x 3 reps @70-75-80% of 1rm
    Pause for 1 sec (10cm off the floor, below, above knee and mid
    thigh)

    Wake Up metcon
    Every 30 sec for 10-15 times
    2-3 burpee pull ups

    every 1,5 min for 9 mins (6 sets)
    30 sec max double unders + 4-8 fast toes to bars

    Cool down
    2-3 min light cardio
    5 cobra to downdog
    5 russian baby maker strech
    5+5 over the hurdles from out to in and in to outside

  • Conditioning Workout

    5 rounds for time:
    500/400m Row
    Rest 1:1

  • Main site Sunday 210411 Workout

    Quarterfinal Test 5

    9-6-3 reps for time of:

    ♀ 135 lb., 30 in.
    ♂ 185 lb., 30 in.

  • 31.8.2022 Skill Practice Workout

    10 minutes of Jumps Rope or Single Leg Skill Practice

    • Single Leg Squat
    • Unbroken Single leg Squat
    • Double Unders
    • Double Under CrossOvers
    • Triple Unders

  • 31.8.2022 Warmup Workout

    1:00 + 1:00 Lats Stretch
    1:00 + 1:00 Triceps Stretch
    1:00 + 1:00 Coach Stretch
    1:00 Child Pose on Box

    3 Rounds:

    0:40 Bottom Squat
    0:20 Air Squat
    0:40 Barbell Overhead Hold ( Standing )
    0:20 Shoulder Press
    0:40 Sit Ups
    0:20 Hollow Hold

  • Tiistai 30.8.22. Workout

    Warm up
    SKI
    1:00 easy @60-70% effort
    :30 moderate @75-80%
    1:00 easy
    :30 moderate/fast @80-85%
    1:00 easy
    :30 fast @85-90%
    then one round of
    10 scap pull ups
    10 kip to swings
    5 push up to down dog
    :30 tricep strech R/L

    WOD
    4 rounds
    4x220/250m moderate/fast into 1:00 easy ski
    rest 3 min bwn rounds

    This is about building stamina for skiing and midbody/triceps

    Accessory Work
    3 rounds
    10+10 single arm kb row
    10+10 windmill @5/10kg plate
    50+50m single arm farmers carrying @24/32kg
    rest 1.5-2min bwn rounds

    Cool down
    2-3 min light cardio
    2+2 min tricep strech
    1+1 min forearm smash
    1+1 min forearm streching

  • Pushing Endurance Workout

    3 rounds for quality of:
    10 Ring Dips
    10 Push-ups
    20 Banded Tricep Push Downs
    - Rest 2min btw rounds