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

  • Main site Workout

    For time

    Dumbbell: 22.5/15kg

    Scaling

    Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

    Intermediate Option

    For time

    Beginner Option

    For time

    • 35 dumbbell shoulder-to-overheads
    • 35 dumbbell deadlifts
    • 35 sit-ups
    • 70 single-arm dumbbell squats
    • 35 sit-ups
    • 35 dumbbell deadlifts
    • 35 dumbbell shoulder-to-overheads

  • NBT hikilentää Workout

    10 min AMRAP
    8 C2B
    8 Burpee over KB
    REST 30s
    8 American KB Swings
    8 HSPU
    REST 45s

    REST 5min

    10 min AMRAP
    2 Rope Climb
    6 DB THRUSTER
    REST 30s
    12 DB Floor Press
    12 DB Snatch
    REST 45s

    REST 5 min

    10 min AMRAP
    4 Squat Snatch
    4 BMU
    REST 30s
    4 OHS
    4 x 10 m Shuttle Run
    REST 45s

  • Friday 17.6.22. Workout

    Warm up
    3 rounds
    1:00 ski (increase pace each round)
    10-15m empty/light weight sledge
    1:00 bike / air bike

    WORKOUT
    6-8 sets
    15/12 calories ski
    15m sledge push @light/mod weight (silleen et menee reippaana kävelynä alusta loppuun, ei vauhti hidastu)
    15/12 calories bike erg or air bike x 12/10 calories
    rest 2 min bwn rounds
    time target is sub 2 min, cap 2.5 min on each.
    Keep ski fast pace, sledge steady/fast pace
    Increase intensity during workout, dont start all out!

    Harjoite on siis karkeesti 6-8 kertaa 2-2.5 min töitä ja lepoa 2 min välissä. Tarkoitus olisi vetää nämä niin sanottuna vauhtikestävyys vetona, eli syke ylhäällä mutta ei verenmaku suussa. Mukava tehdä, huomenna otetaan
    kovempi metconi!

    Cool down
    5-10 min recovery pace rowing or air bike

  • You Tarzan, me Jane Workout

    4 RNDS

    6 alt. devils press
    4 rope climbs
    800m

  • 8.6.2022 Basic Workout

    AMRAP 37

    Run 400m
    14 Reverse Lunge
    7 Bench Press @ 70%
    10 Wallball

  • Extra Credit 15-06-2022 Workout

    Pinch Grip Farmers Carry: AMRAP 4:00 for max distance.
    Pick a weight that is challenging for 20-30m efforts.
    +
    - Pigeon Pose - 60s each
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • With partner for time (I go you go) Workout

    -3min HS-hold
    -50 T2B
    -70 DB snatch 20/15kg
    -90cal row

  • 11.6.2022 Weighted Pull Ups Workout

    For total Load:

    5 sets of 5

  • 5 kierrosta 3 liikettä Workout

    5 kierrosta

    600m Juoksu
    30 Kahvakuula heilautus
    30 askelkyykky

  • Friday 10.6.22. Workout

    Warm Up
    2 rounds
    1 min jog/light run

    1 min ski
    1 min air bike/ bike erg
    first round easy , second easy/moderate. rest 10-20 sec bwn movements. when done on first round do some dynamic
    streching before going next round. Same thing after second warm up round.
    then
    100m run at workout pace
    100m ski
    200m bike erg or 30s air bike

    Metcon Part 1
    3 Rounds
    200m run
    250/220m Ski (fast)
    250/200m bike erg / air bike (fast)
    rest 2 min bwn rounds
    time target under 3 min, cap 3 min 30s.

    After this take warm up for sandbag cleans and double unders

    Metcon Part 2
    For time
    100/80 Calorie bike erg or 85/65 calories air bike
    Start with and Every 2 minutes perform 4-6 sandbag cleans alt time to right&left shoulder
    calories are complete
    -Rest until 10:00
    100/80 Ski Erg
    Start with and Perform every 2min 30-50 Double Unders or max reps in 45 seconds
    time cap 20 min.

    Cool down
    2-3 min light cardio
    1 min cobra to downdog pose
    1 min prayer pose
    1 min russian baby maker strech