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

  • Yläkropan voima 1.0 Workout

    4 Kierrosta:
    A1. 4 Leunveto (4-0-0-0)
    30s Lepo
    A2. 5 Landmine työntö (3-0-X-0)
    30s Lepo

    Pyri lisäämään vastusta viime viikkoon.

  • 8.9.2021 Dumbbell Bench Strength

    Dumbbell Bench

    4 x 8, AHAP

  • 8.9.2021 Weighted Dip Strength

    Weighted Dip

    4 x 4 x AHAP

    SO 2:30

  • 8.9.2021 Bench Press Strength

    Bench Press

    5x 4 x 75% - 80%

    SO 2:30

  • Tuesday Warm up + Metcon Workout

    Warm up
    3 sets
    :40 easy -> :20 moderate > :10 fast, rest 20 sec bwn
    With rower. Slowly increase "easy,mod,fast pace" each warm up round.
    some short mobility as you like and start workout

    Intervals
    Row "Max Power" Workout
    200m controlled sprint at 98%
    250m controlled sprint at 98%
    300m controlled sprint at 98%
    200m sprint at 100%
    -Rest 3min b/t reps-

    Men damper to 6-7 and Women 5-6.
    Put the pace on comment area below. Men Goal pace would be under 1.35 and women under 1.45 for whole time you row.
    Score can be "about time" of all intervals.

  • Army Combat Fitness Test ACFT Workout

    Evaluate the current state of fitness using the ACFT.
    Select personnel conduct the ACFT.
    Other personnel conduct the alternate event.

    Log your score, to track progress over time.

  • CFPORVOO SNATCH + OHS VOL 3 Strength

    1A) HANG SNATCH 5x3x55%
    1B) SNATCH BALANCE / OHS 5x3x55%

  • WOD Workout

    30/24 cal row
    30 power snatches 115/75
    30/24 cal row

  • Warm up and strength Strength

    3 rounds
    10/8 cal bike or row
    10 passthroughs

    Barbell warm up

    Snatch technique
    Every 1:30 x 6
    1 snatch grip deadlift
    1 snatch pull
    1 hang snatch
    1 OHS

    *increasing in weight for quality

  • Monday Metcon Workout

    Metcon
    For Time
    50/40 calories of Air Bike
    then
    30-24-18 or 24-18-12 reps of
    wall ball shots
    toes to bars
    then
    50/40 calories of Air Bike

    Start with fast pace and after half way I recommended slowing down to moderate pace before hitting those wall balls and toes to bars. Going back to bike try start with moderate pace and finish with fast pace.
    Time Target for this workout is 15-18 minutes depending which rep scheme you choose. 72 or 54 reps is total number of wall ball/ ttb.