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

  • Push Jerk Strength

    6 Sets Of Push Jerk
    Set 1: 3 @70%
    Set 2: 3 @70%
    Set 3: 3 @70%
    Set 4: 3 @75%
    Set 5: 3 @75%
    Set 6: 3 @75%
    - Rest 2-3min btw sets.
    - Focus on each rep, no tng, work on your dip technique.

  • Warm Up Workout

    3 Rounds For Quality:
    :30 HS Hold
    20 Walking Lunges
    6/6 KB Bottom Up Presses
    10 Box Jumps 60/50cm (last round 80/60cm)

  • Lockdown program - Day 31 Workout

    Part A

    Snatch

    10 minute EMOM

    Odd: Right arm
    Even: Left arm

    Choose reps where you can maintain correct form, grip and explosiveness

    Part B

    3 rounds

    16-26 Cossak squats (add weight or reduce ROM)
    6-12 floor hamstring curls or walk outs

    Part C

    4 rounds

    12 weighted split squats each leg
    rest 2 minutes

  • Polvennostot 5x20 Workout

    Renkaissa roikkuen. Core tiukkana.

  • Row & Bench Workout

    6 Rounds For Time:
    20/15cal Row
    10 Bench Presses @70/50kg
    Rest 1:00

  • Thursday Optional Cardio or Rest Day Workout

    RUN
    Warm Up
    2 rounds
    50 marhing (polvennostot paikallaan vuorojaloin)
    5 dynamic squat strech
    20 shoulder taps on push up plank
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Hip flexor / side streching

    Metcon
    5 min from easy to moderate speed
    3x 30s fast run / 30s easy run
    2 min walking (total time 10 min on this point)
    then to main part :
    5 min moderate = light run
    2.5 min easy run = jog
    4 min moderate = light run
    2 min easy run = jog
    3 min moderate = light run
    1.5 min easy run = jog
    total time on this point 28 minutes
    5 min from easy to walking

    total time for workout 33 minutes.

    Mobility for today
    10 cobra to downdog
    2+2 min pigeon pose strech

  • Juoksuohjelma, viikko 10, harjoitus 1 Workout

    Skaalattu
    30-45min
    - Verryttele 10min
    - Tee reipasvauhtiset kävelyt (tai hölkkää, jos pystyt) 2-3 x 1-5min
    - Palautus 2min väleissä
    - Loppuverryttele
    Kuntoilija
    30-45min
    - Verryttele 10min
    - Tee hölkkä- tai juoksupätkät 2-3 x 5min. Aloita maltilla ja nosta vauhtia vedon viimeisellä minuutilla niin että eron aiempaan vauhtiin huomaa. (Eli 4min jälkeen saat juosta viim. minuutin niin reippaasti kuin haluat).
    - Palautus 2min väleissä
    - Loppuverryttele
    Pro
    45-60min
    - Verryttele 10min (kävely + hölkkä)
    - Tee juoksuvedot 2-3 x 7min. Aloita maltilla ja nosta vauhtia viimeisellä minuutilla niin että eron aiempaan vauhtiin huomaa. (Eli 6min jälkeen saat juosta viim. niin reippaasti kuin haluat).
    - Palautus 2min väleissä
    - Loppuverryttele

  • Laura Workout

    With a partner, complete as many rounds as possible in 21 minutes of

    30-cal. row
    20 burpees over the rower
    10 power cleans

    ♀ 105 lb. ♂ 155 lb.

  • WOD Workout

    5 Rounds for Time
    20 Handstand Push-Ups
    30 Deadlifts (135/95 lb)
    40 Sit-Ups
    50 Double-Unders
    Rest 3 minutes

    *rest 3:00 after each round. Try to do rounds as quickly as possible.

    *40:00 time cap

  • Tuesday Midbody work Workout

    3 sets
    30+30m single arm DB/KB OH Walking
    30+30m single arm farmers carrying
    16-24 alt leg v-ups
    rest 1 min