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

  • Tempaus Strength

    4x2 @80%

  • Voimatempaus + allemeno Strength

    3x 3+3

  • 301021 Lauantai Workout

    Deload week

    Partner workout
    For time
    40 medball squat clean 20/14
    40 pull-up
    200 double under
    1800/1500m row
    200 double under
    40 push-up
    40 medball squat clean 20/14

    Shared repetitions with partner

  • Gymnastics strict strenght 3 Workout

    4 rounds for quality
    1) 4 tempo pistols e/s
    4 - 0 - X - 2
    use weight if you can
    (put your foot on the floor b/w reps)
    rest 30s. min
    2) 1 strict t2b straight in to 2 kT2B
    rest 30s. min
    3) 3 Paoli low bar MU

  • Halloween Chipper Workout

    10 Burpee
    31 Box Jump
    10 Burpee
    31 Wall ball
    10 Burpee
    31 Pull up
    10 Burpee
    31 Push Ups
    10 Burpee
    31 KB Swing
    10 Burpee

  • Deadlifts an box jumps vol 4 Strength

    1A) Deadlift 4x1x90%
    1B) drop jump 4x6

  • Basic wod Workout

    45min for quality

    20 Air Squat
    10 Push up
    20 Kb swing
    10 Knee raise
    20 Mountain climber
    1min plank

  • Strength Workout

    4 sets
    1-2 legless rop climb
    ( scale as needed)
    30 sec L-sit hold on boksz between sets

  • Clean complex Strength

    1) Clean + hang clean + front squat + split jerk 3x(1+1+1+1)x 65%, 3x(1+1+1+1)x 70% of clean and jerk 1RM

  • Tuesday WOD Workout

    Warm up
    2 tmes each machine
    40s easy -> 20s moderate -> 10s fast , rest 20 sec
    rowing, ski and air bike

    then strech a bit and recover for few minutes before hitting this:

    3 sets with each machine (row, ski, air bike/bike erg) (ROTATE)
    1 min moderate
    1 min fast
    1 min recovery
    rest 1 min

    you know the paces from earlier weeks. this should feel pretty doable.

    total time of workout is 9x4 min rounds so 36 minutes.

    then rest for 10 minutes before hitting

    Emom 12
    min 1 - burpee box jump overs x 6-8 reps
    min 2 - wall ball shots x 12-15 reps
    min 3 - double unders x 30 seconds (goal is arouind 30-50 reps)

    Just a little basic crossfit work right after Cardio machine metcon.

    Cool down
    2-3 min light cardio work
    :30-45 hip flexors / quad streching each side
    :30-45 calf/achilles strech each side
    :30-45 wall pec strech each side