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

  • 33100 Juoksuohjelma, Viikko 5 Workout

    Harjoitus 1.

    Vaihtoehto 1.

    50min juoksu (20+10+20)
    20min ~65%
    10min ~70%
    20min ~65%

    Vaihtoehto 2.

    40min juoksu (15+10+15)
    15min ~65%
    10min ~70%
    15min ~65%

    Ohjeet: Aika 50min tai 40min.

    65% tuntuu helpolta/mukavalta. Hengitys kulkee mukavasti, tarvittaessa pystyt puhumaan puuskuttamatta. Vauhti on helppo säilyttää pitkään.

    70% tuntuu kohtalaisen helpolta. Hengitys kulkee mukavasti, puhuessa voi pistää puuskuttamaan.. Juoksuvauhti kasvaa, mutta pystyt edelleen ylläpitämään sitä kohtalaisen helposti.

  • Mian Muskelit Workout

    💪🏋‍♂️🏋‍♀️🏋💪

  • Extra Credit 13-08-2021 Workout

    Upper-back Triset
    3 x 10 each position.

  • Conditioning (15min) Workout

    Every :90 x 4 rounds (6min):
    5 Devil Presses 2x15/10kg
    7 Pull-ups
    9 Box Jump Overs 60/50cm

    Rest 3:00
    Repeat

  • Skill Work Workout

    Practice Double Unders for 10 minutes

    Then

    Practice Kipping for 10 minutes
    - Kip Swing
    - Kipping Pull-up, Kipping C2B, T2B, BMU

  • Friday Metcon 1 Workout

    EMOM 20
    odd : Row 175/200m
    even : 6-8 double db thrusters @12.5-15/20-22,5kg's

    Keep Row Mod/fast pace all time, but not all out to hit those thrusters unbroken sets.
    total meters 1750/2000m and 60-80 double db thrusters, this will add up!

  • Friday Metcon 2 Workout

    Metcon
    For Time:
    30 GHD Sit Ups / V-ups
    40 Shoulder to Overhead (42.5/30kg)
    30 GHD Sit Ups / V-ups
    40 Push Ups
    30 GHD Sit Ups / V-ups
    rest 5 minutes
    40 shoulder to Overhead (42.5/30kg)
    30 GHD Sit Ups / V-ups
    40 Push Ups

    Second metcon for the day, before deload is midline madness, stamina and also pressing endurance/shoulder burn after thrusters.
    Be smart with barbell and push ups, you might go for 4-6 sets with barbell and push ups even more.

  • 120821 Torstai Workout

    Aerobic conditioning
    6 rounds (1min work / 10s rest)
    1. Shuttle run
    2. 10 hollow rock + 10 arch rock
    3. KB front rack walk
    4. Reverse lunges
    5. Wall walk

  • 11.8.2021 Workout

    90 minutes, basic condition

    Cal 20-22-24-26-28-30-32-34-36....
    Echo Bike
    Ski
    Row
    (Wodilla soudetaan)

  • Wednesday Weightlifting Workout

    Weightlifting&Strenght
    Push Jerk+ Jerk
    - (2+2) x 3 @ 75-80% 1RM Jerk
    - (2+1) x 2 sets @ 85-90% 1RM Jerk.
    * Rest 60-90 secs between sets

    Clean Deadlift to Mid Thigh, pause for 2 sec + Clean + Jerk:
    - (1+1+1+1) x 2 sets @75-80% of 1rm
    - (1+1+1) x 3 sets. @85-95% of 1rm.
    Rest 2 minutes between sets

    Touch n go power cleans
    10-8-6-4-2 reps, starting light, go by feel
    * Rest 2 minutes between sets

    Clean Pull:
    - 4x4 @ 100% 1RM Clean
    - rest 60-90 seconds between sets -