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

  • Rowing Workout

    4 x 1500m @5K Pace
    Rest 2:00 btw sets

  • Saturday Strenght/conditioning Workout

    emom 5
    5 thrusters @65-70%
    rest 1 min
    emom 5
    3 thrusters @75-80%
    rest 1 min
    every 30 sec for 5 mins (10 singles)
    1 thruster @85-90%
    rest 1 min
    emom 5
    3 thrusters @75-80%
    rest 1 min
    emom 5
    5 thrusters @65-70%

    • Barbell taken from Floor! First rep should be squat clean thruster.
    • Totally 90 thrusters and time for this workout is 29 minutes.
    • When you are playing with the timer, I think easiest way to is put 29 minutes of emom's and you are resting on rounds 6,12,18,24. Notice that on minutes 13-17 you got lift every 30s, so once time is :30 you have 1 rep to do. Focus on good quality thrusters, full extensions, keeping midbody tight and remember to breath bwn reps. Put the weights down on comments. This will last time doing this thruster progression this time!

  • Extra Credit 20-02-2021 Workout

    Barbell Rows: 50 Reps with an empty barbell - Quality focus!
    +
    - Foam Roll Hip Flexors x 60s each (6-12 inch passes)
    - 60s each side Biphasic Hip Flexor Stretch
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • "Dom Toretto" Workout

    For Time:
    1000/800m Row
    40 Thrusters 42/30kg
    40 T2B
    Rest 2:00
    750/600m Row
    20 Thrusters 50/35kg
    20 T2B
    Rest 2:00
    500/400m Row
    10 Thrusters 60/42kg
    10 T2B

    TC 10:00 per round.

    Try to go for big unbroken sets on the thrusters and quick sets with short breaks on t2b to manage grip fatigue.

  • Push Jerk Strength

    6 Sets Of Push Jerk
    Set 1: 3 @70%
    Set 2: 3 @70%
    Set 3: 3 @70%
    Set 4: 3 @75%
    Set 5: 3 @75%
    Set 6: 3 @75%
    - Rest 2-3min btw sets.
    - Focus on each rep, no tng, work on your dip technique.

  • Warm Up Workout

    3 Rounds For Quality:
    :30 HS Hold
    20 Walking Lunges
    6/6 KB Bottom Up Presses
    10 Box Jumps 60/50cm (last round 80/60cm)

  • Lockdown program - Day 31 Workout

    Part A

    Snatch

    10 minute EMOM

    Odd: Right arm
    Even: Left arm

    Choose reps where you can maintain correct form, grip and explosiveness

    Part B

    3 rounds

    16-26 Cossak squats (add weight or reduce ROM)
    6-12 floor hamstring curls or walk outs

    Part C

    4 rounds

    12 weighted split squats each leg
    rest 2 minutes

  • Polvennostot 5x20 Workout

    Renkaissa roikkuen. Core tiukkana.

  • Row & Bench Workout

    6 Rounds For Time:
    20/15cal Row
    10 Bench Presses @70/50kg
    Rest 1:00

  • Thursday Optional Cardio or Rest Day Workout

    RUN
    Warm Up
    2 rounds
    50 marhing (polvennostot paikallaan vuorojaloin)
    5 dynamic squat strech
    20 shoulder taps on push up plank
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Hip flexor / side streching

    Metcon
    5 min from easy to moderate speed
    3x 30s fast run / 30s easy run
    2 min walking (total time 10 min on this point)
    then to main part :
    5 min moderate = light run
    2.5 min easy run = jog
    4 min moderate = light run
    2 min easy run = jog
    3 min moderate = light run
    1.5 min easy run = jog
    total time on this point 28 minutes
    5 min from easy to walking

    total time for workout 33 minutes.

    Mobility for today
    10 cobra to downdog
    2+2 min pigeon pose strech