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

  • Saturday Strenght/conditioning Workout

    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 thruster @80-85%
    rest 1 min
    emom 5
    3 thrusters @70-75%
    rest 1 min
    emom 5
    5 thrustes @60-65%

    • Barbell taken from Floor! First rep should be squat clean thruster.
    • Totally 90 thrusters and time for this workout is 29 minutes.
    • When you are playing with the timer, I think easiest way to is put 29 minutes of emom's and you are resting on rounds 6,12,18,24. Notice that on minutes 13-17 you got lift every 30s, so once time is :30 you have 1 rep to do. Focus on good quality thrusters, full extensions, keeping midbody tight and remember to breath bwn reps. Put the weights down on comments. Be and feel stronger than week ago!

  • Warm up and abs Workout

    3 rounds
    10/8 cal bike or row
    10 passthroughs
    5 inchworms

    EMOM x 10
    Min 1: plank hold
    Min 2: 15 leg raises

  • WOD Workout

    AMRAP 18:00
    15/12 cal bike (sub 20/16 cal row)
    12 power cleans 105/75
    9 burpee box jump overs

  • Thrusday Optional Cardio or Rest Day Workout

    Air bike, Bike erg or Run

    Warm Up
    2 rounds
    50 marhing (polvennostot paikallaan vuorojaloin)
    20 alt leg bodyweight RDL
    20 shoulder taps on push up plank
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Squat hold

    Metcon
    5 min from easy to moderate speed
    rest 2 min
    2 sets
    3 min moderate, rest 2 min
    2 min moderate, rest 1.5 min
    1 min moderate/fast , rest 1 min
    :30 moderate/fast , rest 3 min and repeat
    after 2 sets :
    5 min recovery which is slower speed than easy pace.

    -total time 37 minutes for this cardio workout including rest times.
    - moderate pace effort means 70-80% , pace that you can keep up for 30+ minutes. Moderate/fast pace means pace you can keep 20-30 minutes.

    Mobility for today
    3+3 min glute/side/low back smash with roller
    3min upper back smash with roller
    10 /10 thread the needle

    How did it go?

  • WOD Workout

    For time:
    3 rounds
    7 thrusters 75/55
    7 pull-ups
    7 burpees

    Then,
    50/35 cal row or 40/25 cal bike

    Then,
    3 rounds
    7 thrusters 75/55
    7 pull-ups
    7 burpees

    Then,
    50/35 cal row or 40/25 cal bike

    Then,
    3 rounds
    7 thrusters 75/55
    7 pull-ups
    7 burpees

  • REST DAY Workout

    Lepopäivä- mitäpä teit?

  • Extra Credit 11-02-2021 Workout

    Banded Pushdowns with an underhand grip: 3 x 25. Rest 60s.
    +
    – Global Foam Roll Thoracic Spine x 60s each
    – Biphasic Half-Kneeling Pec Stretch x 60s each side.
    – Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Warm up Workout

  • Strength Workout

    Split Jerk: 10 Minutes on technique and
    adding weight each set if form permits.
    Perform sets of 2-3 reps per set.

  • WOD Workout

    3 rounds for reps;

    In a 5:00 window
    20/15 Cals on Row/Bike/Ski
    Remaining time AMRAP:
    5 Squat Cleans @60/42.5kg
    5 Hang Power Cleans
    5 Shoulder to Overhead
    2:00 Rest

    Result is the round with least reps.