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

  • 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

  • Conditioning Workout

    5 Rounds For Time:
    27 DU
    21cal Row
    15 Push-ups
    9 T2B / V-ups

    TC M:15min/W:17min

  • 2 x EMOM 6 Workout

    EMOM 6:
    Odd: 10 Burpees
    Even: 10 WB 9/6kg + 5 Box Jumps 60/50cm

    Rest 2:00

    EMOM 6:
    Odd: 12 Burpees
    Even: 10 KBS 24/16kg + 5 Pull Ups

  • Tuesday WOD Workout

    Every min for 14 minutes
    Odd : HS walking x 10-15m or 2-3 wall walks
    Even : Deadlifts x 5 reps @55-60% of 1rm

  • Tuesday Metcon Workout

    Air bike Conditioning
    3 sets
    1:00 easy -> :30 Moderate
    1:00 easy -> :30 Moderate/fast
    1:00 easy -> :30 Fast
    rest 2 min bwn sets
    so 3 times this usual "warm up". It makes you feel pretty good afterwards.
    Men/Women target paces on bike (watts)
    200-250 / 150-200 (easy)
    250-300 / 200-250 (moderate)
    300-350 / 250-300 (mod/fast)
    350-400/ 300-350 (fast)

    Score is total calories.

    After air bike use 10-15 minutes to get ready for hs walking / wall walks by testing movements and
    also take 3 warm up sets for deadlifts (example 10-8-6 reps and add weight each time)

  • For Time Workout

    For Time

    600m row
    30 hang power clean 52/35

  • Snatch Complex Strength

    500m row/jog

    Burgener warm up

    Snatch complex

    1 pull + 2 high hang power

    • Work up to Challenging weight in 15 min
    • Mark 3 of your heaviest lifts

  • Gymnasty complex Workout

    3 x compex
    4 butterfly pull ups
    1 Bar MU
    8 T2B

    Scaled
    5 kips
    5 kipping pull ups
    5 leg raises