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

  • Conditioning Workout

    5 Rounds:
    5 Devil's Presses 2x20/15kg
    7 Box Jump Overs 60/50cm
    9 T2B
    12cal AB / Ski

  • "Space Shuttle" Workout

    6 rounds:
    10 DB Power Snatches
    10 Shuttle Run 7,5m
    10 DB Power Snatches
    10 Pull-ups
    - DB weight increases every 2 rounds

    M: 20, 22,5, 25kg
    W: 15, 17,5, 20kg

  • 23.10.2023 Intervals Workout

    4 Intervals

    A1. In a 6-minute window
    Row for distance

    Rest 2-minutes before A2

    A2. In a 6-minute window

    Echo bike for calories

    Rest 2-minutes before A1

    Pace. Your pace on these should be around what you can keep for a 30-minute AMRAP or RPE 7-8/10 (“Comfortably hard”).
    Feel. Our aim in today’s intervals is consistency. Each interval contains just row or Echo bike. You want to match your effort and pacing across each interval. Pick a pace that you think you could hold for around 30-minutes if you had to.
    The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return. Adaptation. Improve your endurance by working at your threshold.
    Instructions. Set up equipment 2-3m apart to allow for easy transitions.

  • 20.10.2023 Workout

    DELOAD-LIGHT WEEK 1/10

    WARM UP n. 15-20min

    2 rounds: no shoes

    12 OH WALKING LUNGE with PLATE
    12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK + 6 DYNAMIC TRICEPS STRETCH with STICK
    12 ALTERNATING V-SIT UP / SIT UP / DEAD BUG
    6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
    30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

    VIDEO: DYNAMIC TRICEPS STRETCH with STICK

    VIDEO: ALTERNATING V-SIT UP

    --

    KEPPI-/PAINOTANKOJUMPPA *kengillä tai ilman

    10 KEPPI PÄÄN YLI EDESTÄ TAAKSE
    10 PRESS behind the head *korvan korkeus
    10 BACK SQUAT
    10 SHOULDER PRESS
    10 FRONT SQUAT
    10 PUSH PRESS
    10 OHS
    10 SNATCH
    10 CLEAN
    5+5 SPLIT JERK

    POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
    4+4+4@barbell, 4+4+4@up to 40-45%, power sn-%, rest btwn sets 2min

    SNATCH
    2x3@barbell, 1@up to 60% sn-%, rest between sets 2min

    POWER CLEAN + PUSH PRESS + POWER JERK
    4+4+4@barbell, 4+4+4@up to 40-45% push press-%, rest btwn sets 2min

    CLEAN + JERK
    2x2[1+1]@barbell, 1+1@up to 70% jerk-%, rest between sets 2min

    VERTICAL JUMP
    3x5, rest btw sets 2min

    TAI

    VERTICAL JUMP testing *KORKEUSHYPPY täppä seinään
    3x1@kirjaa lukemat ylös, pal 2min
    *pyöritä magnesiumia sormen päähän, seiso kylki seinän vieressä merkkaa päänyläpuolelle keskisormella korkein merkki jonka jälkeen ponnista paikaltaan ylöspäin suoristaen merkkikäsi ja täppää merkki seinään - mitataan merkkien välinen matka
    *alkuun 1-2 harjoitushyppyä

    Testin score -taulukko:
    https://www.topendsports.com/testing/tests/home-vertical-jump.htm

    SNATCH BALANCE + OHS
    3+3@up to 70%, sn-% rest between sets 2min

    SNATCH HIGH PULL *full foot
    3x3@60-70% sn-%, rest between sets 2min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    3 rounds:

    6-8 PULL UP *vastaote, single reps w/ 10-20 sec rest btw
    8+8 SIDE LYING BENCH OBLIQUE CRUNCH
    8+8 DB TRICEPS KICKBACK

    Rest as needed

    video: SIDE LYING BENCH OBLIQUE CRUNCH (Off-Bench Oblique Crunch)

    video: DB TRICEPS KICKBACK

  • VAHVIN Workout

    🏋‍♀️💥🏋💣🏋‍♀️

  • STAMINA Workout

    5 rounds
    Row 1000m/ski 800m/C2Bike 2000m
    * -rest 2min between sets*

  • Military Bench Press MAX REPS Workout

    AMRAP w/ BW (men) or 2/3 BW (women)

  • Chin ups & ring dips Workout

    EMOM12:

    Track 1:
    a) 60% chin ups w/ 2-5s top holds - RIR 0-1
    b) ring dips - RIR 2
    c) rest

    Track 2:
    a) full reps / upper ROM chin ups (2-4 reps)
    - partial reps: 5cm alempaa kuin viime viikolla, sama toistomäärä
    - koko toistot: lisää yksi toisto viime viikosta
    - RIR 0-1 viimeisellä setillä
    b) ring dips - RIR 2
    c) rest

  • Core accessory Workout

    3 Sets For Quality

    3 TGU L

    30s Side Plank L

    3 TGU R

    30s Side Plank L

  • 19.10.2023 Intervals Workout

    3 Intervals @ RPE 7/10*

    A1. 12-minute AMRAP
    1000m Row
    100 Double-unders
    500m SkiErg
    50 Air squats

    A2. 12-minute AMRAP
    1000m SkiErg
    20 Burpee box step overs, 24/20″
    500m Row
    20 Toes-to-rings

    A3. 12-minute AMRAP
    500m Row
    100 Double-unders
    500m SkiErg
    50 Air squats
    500m Row
    20 Burpee box step overs, 24/20″
    500m SkiErg
    20 Toes-to-rings

    4-minute BikeErg @ steady pace (5/10 effort) after each interval

    • Pace you could keep for a 40-minute max effort. You should be able to maintain your pace across the intervals

    Feel. Our aim in today’s intervals is consistency over each 12-minute piece. The pace should be a 7/10 effort, or something you could hold for around a 40-minute max effort. Target to keep your effort the entire way, taking short breaks as needed on the double-unders, air squats and toes-to-rings.
    Rather than rest, after each interval (including the final one), you have a 4-minute BikeErg @ a 5/10 effort. This pace should allow you to recover a bit and get your heart rate down, however it is not going to enable as much recovery as full rest.
    The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

    Adaptation. Improve your threshold conditioning while working on key movement skills.

    Instructions. Set up equipment 2-3m apart to allow for easy transitions.