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

    3 mins DU practice
    then 3x
    10 banded good mornings
    5 v ups
    5 depth jumps

    For Time/quality
    3k Row
    200 Double Unders
    1k ski

    • HR 70-80%

  • Amrap 14 Workout

    10 db snatch @22,5
    20 situps
    20 press @30
    20m prowler push @60
    2 rope climbs

    Down and up again for 14 minutes

  • Tiistai 17.1.23. BASIC Workout

    Viikko 3
    Treeni 1
    Warm Up
    3 rounds
    1 min cardio
    12 cossack squats
    8 wall squats
    4 inch worm with push up

    Strenght
    Overhead Squat
    2x8 reps @light
    3-4x5 reps @moderate weights
    rest 1.5-2 min

    Metcon
    3 rounds for time with partner
    30/24 cal row or 25/20 cal air bike
    30 box jump, step down
    40 alt leg v-ups
    you go, I go!

  • 17.1.2023 Skill Conditioning Benchmark Workout

    5 RFT:

    20/16 Cal Echo Bike**
    50 Double Unders Unbroken

    ** Must Be Completed Under 1 Minute

    TC 15

    • Athletes will need to decide how long to rest before each movement in order to complete the task at hand.

    • If you break up the double unders, you will have to start the set over.

    • If you don't´s complete the bike under a minute you'll need to complete the bike again. Athletes will need to average 400/320 watts to complete the bike under 1:00

    • Athletes should not move through this like a typical 5 round workout. Rest will be needed but that rest, again is up to the athlete.

  • BASIC WOD: Mobility Workout

    40min Perusjyystö ”for quality”
    -4x10min ( A+B+A+B)

    A.)
    • 10-30s hang
    • 5 downdog + cobra+ scorpion
    • 10+30s shoulder rotation+ wall hinge hold
    • 10 lying snow angels
    • bird dog + abs crunch

    B.)
    • 5/5/5 wall squats
    • 10-20 banded march
    • 10 90/90 switches + hip open
    • Lower body combo:
    - 3 hip flexor
    - 3 hip stretch
    - 3 low dragon with rotation

  • Extra Credit 16-01-2023 Workout

    OPTIONAL COOL DOWN
    FOR RECOVERY
    2:00 Olympic Wall Squat
    1:00/1:00 Twists Cross Stretch (R/L)
    1:00 Corpse Pose

  • 11.1.2023 2x per WEEK TRAINING Workout

    WORKOUT 2

    MEDIUM LIGHT WEEK 2/13

    WARM UP n.15-20min SAMA

    TALL POWER SNATCH + TALL SNATCH
    1+1@up to 50% sn-% pal 2min

    --

    SNATCH
    2-3x1@73% pal 2min

    TALL CLEAN + JERK
    1+1@up to 50% jerk-% pal 2min

    --

    CLEAN + JERK
    2-3[1+1]@80% jerk-% pal 2min

    FRONT + BACK SQUAT
    3+2@up to 80% fs-% pal 3min

    --

    CLEAN HIGH PULL slowly down *first reps full foot
    3x3@70% jerk-% pal 2min

    BACK SQUAT JUMP
    3x5@up to ~25% bs-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)
    10 REVERCE HYPER
    10-15 WINDMILL

  • Muscle & Power, YV1 Strength

    Bench press 4 RM, then 3x4 @ 90%

  • 11.1.2023 BasicWod Workout

    Basic Endurance 50 Minutes :

    Machine A) 55 / 45 Calories
    Machine B) 55 / 45 Calories

    Every time you change Machine Perform 7 Hanging Knee Raise

  • NBT Workout

    2min AMRAP /1min off
    3rounds total.
    A)
    10wb
    10 hspu
    30 DU

    B)
    6 hang power Clean @40/60
    8 BOB
    10 pull up/ 10 C3b /5MU

    C)
    10 DB snatch
    Nojikset + 5 dipit
    10 cal row

    D)
    10 KB swings
    10 t2r / 3rmu
    10 m hs walk / 15 Shoulder taps/ 4 try

    +1min Rest