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

  • WOD: Partner metcon Workout

    With partner, 90s on - 30s off x12, alternate between a & b.
    a) 10 syncro burpee + amrap russian kbs (32/24)
    b) 5 syncro push up, 10 syncro sit up + amrap box jump (60/50)

    AMRAPs are done as YGIG.

  • Conditioning Workout

    3 rounds for time of:
    40/30cal Row
    30 Alt. DB Hang Clean & Jerks 20/15kg
    20 Box Jumps 60/50cm
    10 Power Cleans @55% (TnG)

    TC 20min

    • Get as far as you can in this workout, this should be a challenging time cap. Build a plan that will allow you to get the most out of yourself!

  • Muscle/strength RUUVIKATU Workout

    Etukyykky Nousu raskas 3
    Bulgarian splitti 2x7 / jalka

    Leuanveto 3 x 5 raskas
    Alatalja 2x13

    Hyvää huomenta 2x20
    Russian twist 2x15-20

  • 24.2.2023 Workout

    LIGHT WEEK 8/13

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    3x *one side
    CAT COW &
    DOWNWARD FACING DOG with 10x calf pumping AND 8x thoracic rotation with cross ankle touch
    &
    LIZARD &
    WIDE LEGGED FORWARD BEND TWIST POSE &
    WARRIOR I &
    STANDING YOGA SEAL

    8-10x
    CHILD POSE w/ thera banded HAND RAISE *kuminauha polvitaipeen takaa käsiin, lapatukiharjoite

    • KIERROS ALUSTA TOISELLE PUOLEN

    --

    2x 3+3+3 RDL + GOOD MORNING OH on the toes + BACK SQUAT
    2x 5 ARM FRONT RACK ELBOW ROTATION

    3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
    2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

    FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

    2+2 STEPPING SPLIT JERK
    2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
    3+3 REBOUND JERK
    2+2 GMS SPLIT JERK DROP
    2+2 HIP HINGE + REAR LUNGE + LUNGE

    SNATCH from POWER POSITION
    8x1@up to 60% sn-% pal 1min

    BLOCKS CLEAN + SPLIT JERK *bb above knee
    8[1+2]@60% jerk-% pal 2min

    VERTICAL JUMP
    3x3 pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    20-50 FLUTTER KICK
    10@weight REAR DELT FLY
    10@weight BACK RAISE

  • Endurance WOD Workout

    10 rounds:
    3 burpee box jumps
    6 pull ups
    9 push ups
    12 air squats
    150 m run or 200/150 m row

    60 s rest every 2 sets.

  • Three couplets Workout

    10 rounds for time of:

    • 5 pull-ups
    • 5 push-ups

    5 rounds for time of:

    2 rounds for time of:

    • 25 wall-ball shots, 20-lb. ball
    • 25 box jumps, 24-inch

    Rest as needed between couplets. Post time for each couplet to comments.

  • 20.2.2023 BasicWod Workout

    AMRAP 12

    Bike 15/12 Cal
    10 Medball thrusters 20/14p
    0:40 Wallsit

  • 20.2.2023 BasicWod Strength

    Front Squat

    5 x 3, same weight across

    Send off 3:00

  • Teams of 2 Workout

    25 Min Amrap
    30/24 Cal Erg
    20 Power Snatches
    30/24 Cal erg
    20 Overhead Squats
    30/24 Cal Erg
    20 Power Clean + Jerks
    *RX = 60/40

    THEN
    25 - 35
    In 10 Min Find Days Heavy Snatch 1 Rep!

  • Conditioning Workout

    5 rounds for time:
    300m Skillmill Run
    Monkey Bar
    10 Ring Dips
    30 DU