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

  • 11.10.2021 Tempo Front Squat Strength

    Tempo Front Squat, 5 sec Down

    5 x 3, good form. then loads.

  • 7 rounds Workout

    10 Wallball (20/14lbs)
    3 Power Snatch (60/40kg)

    (Time cap: 10min.)

  • Tuesday WOD Workout

    Warm Up for 15 minutes
    1:00 easy -> :30 moderate 0n each machine rest about 30 sec while switching machine.
    then
    20 sec fast on each machine rest about 30 sec while switching machine.

    strech overall and take easy for couple mins before hitting workout

    Metcon
    Workout about 40 minutes
    9 sets ( 3 times each machine, row, ski and air bike, rotate)
    1 min moderate + 1 min easy + 0.5 min fast + 1 min easy = 3.5 min total : Rest 1 min bwn rounds.
    So you work 3.5 min straight with rower, rest 1 min , 3.5 min ski, rest 1 min and 3.5min air bike, rest 1 min. Repeat total 3 times!

    My Paces with
    Row
    1.47-1.49 / 1.58-2.00 / 1.36-1.38
    Ski
    1.52-1.53 / 2.01-2.04 / 1.42-1.43
    Air Bike
    64-65 rpm / 70-73 rpm / 58-59 rpm

    Accessory Work
    3 sets of
    3+3 TGU @moderate or mod/heavy
    5+5 strict alt leg toes to bar/knee raises (try to raise the leg to opposite hand on top so little "twist" on leg raise)
    7+7 windmill (controlled movement)
    rest 1-2 min

    Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.

  • 10.10.2021 Dip & V-UPS Workout

    EMOM 10

    Even : 5 - 8 Ring Dip
    Odd : 15 V - UPS

  • 10.10.2021 Weihted Pull Ups Strength

    Weighted Pull Ups

    4-3-2-1-2-3-4, AHAP

  • 10.10.2021 Bench Press Strength

    Bench Press

    2 x 8 x 71%
    2 x 6 x 78%
    2 x 4 x 83%

  • Saturday Strenght & Conditioning Workout

    Strenght and Conditioning
    emom 5
    5 thrusters @60-65%
    rest 1 min
    emom 5
    3 thrusters @70-75%
    rest 1 min
    every 30 sec for 5 mins (10 singles)
    1 cluster @80-85%
    rest 1 min
    emom 5
    3 thrusters @70-75%
    rest 1 min
    emom 5
    5 thrusters @60-65%

    totally 90 thrusters and time for this workout is 29 minutes.
    Barbell taken on floor. first rep should be "Cluster"

  • Hang power cleans Strength

    Hang power clean 7x3x60%. Concentrate on speed.

  • Fossiiligames 2021 Workout

    Laji 1. Time cap 5 min + 2 min

    A) Sotilaspenkki 1RM 5 min
    B) Max reps pull-ups, strict 2 min

    Laji 2 AMRAP 3 min max meter kelkka

    3 x Burbee
    12 M Kelkka
    3 x Burbee

    Laji 3. For time 3 rounds time cap 7 min

    7 x T2B
    14 x Kb swing 24 kg
    7 x Squat Clean 70kg

    Laji 4 For time AFAP time cap 20 min

    50 CAL ROW
    40 DEADLIFT 50 Kg
    50 CAL SKI
    30 Alt DB SNATCH 25 Kg
    50 CAL ASSAULT BIKE
    20 HANG CLUSTER 60 Kg
    150 DU
    10 HSPU

  • Conditioning 10-10-2021 Workout

    AMRAP 15:00

    3 each Turkish Get-ups
    6/4 Strict Pull-ups
    9 Box Jump w. Step Down @61/51cm
    12 Cal Row

    • Rx+: Ring Muscle-ups for Pull-ups, higher box
    • Goal is smooth pace today, not all in.