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

  • GS day 2.4 Strength

    500m row/ski/bike
    5 bulgarian split squat e/s
    15-20 band pull appart
    20s hollow hold

    Front squat
    5x3@85-90% of 1RM
    - rest as needed
    - spend good amount of time doing warm up for work sets

  • Saturday Madness Workout

    AMRAP 30mins with a partner:

    Buy in:
    200 Double Unders split however

    Then,

    Remaining time AMRAP:
    7 Power Snatch @60/42.5kg
    15 Thrusters @60/42.5kg
    18 Calorie Row
    *you go , I go

    Goal: 4+ rounds

  • "Kakka Brottom" Workout

    You go/ I go
    50 punnerrusta
    300m juoksu, molemmat juoksee
    50 kyykkyä 70kg/50kg
    300m soutu
    50 leukaa
    300m juoksu, molemmat juoksee
    50 box over 60cm/50cm
    30 cal soutu
    50 Wall ball 9kg/6kg heitot vuorotellen

  • Saturday Accesory Works Workout

    Accessory Work 1
    Every 30 sec for 10 times
    2-5 toes to bars (unbroken)

    Accessory Work 2
    2-3 sets
    12-15 double dumbbell or barbell bicep curls
    12-15 double dumbbell or barbell french tricep turns
    rest 2 min

  • Saturday AMRAP'S Workout

    AMRAP 3
    1 rope climb
    10 push ups
    rest 3 min
    AMRAP 3
    5 Strict pull ups
    5 SHSPU
    rest 3 min
    AMRAP 3
    5 pull ups
    5 kipping hspu
    rest 3 min
    AMRAP 3
    1 rope climb
    10 push ups

    target 3-5 rounds. Scale the reps on push ups to 7 if not able to keep 1 min per round pace.
    same thing with pull up/hspu, scale reps if need to get that minimum 1 round per minute!
    Score the result on comment are below

  • Saturday Partner Metcon Workout

    Teams of 2 or rest 1:1 bwn reps
    50/40 - 40/32 - 30/24 - 20/16 - 10/8
    Calories of ski erg
    work alternating time with partner and go mod/fast pace on your working time

    After Ski erg metcon test each movement and get ready for them in 10 minutes
    1 rope + 3-5 reps of push up / pull ups / hspu's.

  • Power Cleans Strength

    5x3 go by feel and ease back in.

  • Run/Row/Bike conditioning Workout

    Easy 5-8min. run/bike/row
    + 3x 30-40s. moderate/hard pace sprintst
    + stretch

    B.
    Run/Row/Bike
    10x 2min. ON / 1min. OFF

    • Ohjeistus:
    • Syke: ~80-90%
    • Lisää tempoa viime viikkoisesta.

    C.
    Cool down 5-8min. Easy pace
    + stretch

  • Friday Strenght / Accessory Workout

    Front Squat 5-5-4-4-3-3
    2 sets @55% and 5 reps
    2 sets @65% and 4 reps
    2 sets @75% and 3 reps

    Accessory Work
    3 sets
    10 tempo romanian deadlifts @60/40kg (use/stand on 20kg plate as raiser so barbell wont touch to ground)
    10+10 kb side bents @16/24kg (controlled)
    10-15 banded wide grip strict pull ups
    rest 2-3 min

  • Friday Weightlifting&Conditioning Workout

    at 0:00
    10 power clean&jerks @ 40/30kg
    at 3:00
    10 power clean&jerks @ 50/35kg
    at 6:00
    10 power clean&jerks @ 60/40kg
    at 9:00
    10 power clean&jerks @65/45kg
    at 12:00
    10 power clean&jerks @70/50kg

    Masters/scaled weights : 40/25kg + 45/30kg + 50/35kg + 55/37.5kg + 60/40kg
    last set weight shouldnt be over 70% of 1rm clean&jerk