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

  • Torstai 16.11.23. BASIC Workout

    Warm Up
    Löytyy taululta

    Strenght (15-20mins)
    Deadlift 5-5-3-3-3 reps
    Build up to a heavy set of 3 for the day in a total of 5 sets.

    Metcon (target about 1 min work on each round)
    4-5 rounds for both, alt time full round
    8/10 calorie of machine
    8-12 wall ball shots

  • Gymnastics intervals Workout

    60s on - 30s off for 4 rounds
    a) HSW / wall walk training (1-3 sets of drill of your choosing)
    b) 4 strict pull up - 7 sit up - 5+5 curtsy lunge - amrap russian KBS (24 / 16)
    c) monostructural

    Rasittavuus RPE 7

  • Conditioning Workout

    Partner wod

    Every 8 mins x 4

    A,
    10 rounds of (relay)
    4 Kettlebell Snatch Left @24/16kg
    4 OH Lunge Left
    4 Kettlebell Snatch Right
    4 OH lunge Right

    B,
    10 rounds of (relay)
    5 USA swing
    5 goblet squat
    5 burpee deadlift

    C,
    10 rounds of (relay)
    3 strict Pull up
    6 push up
    9 v-up

    D,
    10 rounds of (relay)
    8 t2b
    32 Double Under

  • 7.12.2023 BasicWod Workout

    AMRAP 14

    20 Jump Over Barbell
    10 Deadlifts 60/40kg
    5-7-9-11-13-15...Push-Ups

  • Weightlifting I. Strength

    5 sets of 2 reps
    Hang Squat Snatch

  • 18.11.2023 8RFT Workout

    8 Rounds for time

    500/450m Bike
    4 Ring muscle-ups
    8 Thrusters @ 42.5/30kg

    Target time. < 20-minutes

    RMU -> BMU -> Banded BMU

    Pacing. Push to a threshold pace you can sustain for the entire 8 rounds while keeping the muscle-ups and thrusters to minimal sets (unbroken if possible) and rest and transition time short.

    Strategy. Begin each round with a tough, but repeatable Bike that you can repeat and still get right to work on the ring muscle-ups each time.
    Approach the ring muscle-ups based on your capacity. If possible, look to keep these unbroken, however, plan for a quick break if needed to maintain your pace.
    Take a couple of deep breaths as you move to the barbell, then complete each set of thrusters as one unbroken set.
    Target to match your pace on the remaining rounds as best as possible.

  • For time Workout

    BENCHMARK
    21-15-9:
    Thrusters (29/43 kg)
    Pull-ups

    Scaled WOD
    For time:
    21-15-9:
    Thrusters
    Jumping pull-ups

  • La 18.11.2023 perus: penkki2 Strength

    Kapea penkki Max3
    -eli nousu kolmosilla päätyyn asti
    -5-8 noususarjaa

    Vipunostot sivuille 3x20

    Ojentajat kumpparilla 1x30-50

    Vipunostot taakse 3x20

    Etunojapunnerrus TAI Penkkidippi 1x30-50

  • 17.11.2023 Toes-to-bar Capacity Workout

    10 sets of Toes-to-bars*

    go every 40 to 60-seconds

    • Aim for a # of repetitions/set that is repeatable across the 10 sets (e.g. 10 x 10) with the given rest (go every 40 to 60-seconds

  • 17.11.2023 EMOM 12 Workout

    12-minute EMOM

    1) Wall-facing handstand push-ups*
    2) Single leg squats, alternating

    • Start each set with a wall walk

    Accumulate as many EXCELLENT repetitions of each movement on each minute as you can. Leave yourself at least 15-seconds to transition from single leg squats to HSPUs. Move at a steady pace on the single leg squats (quality > quantity).