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

  • 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.

  • Lockdown program - Day 26 Workout

    Part A

    Snatch

    10 min EMOM

    Odd: 3-5 snatch right into overhead hold
    Even: 3-5 snatch left into overhead hold

    Part B:

    3 rounds

    10-20 cossak squats (add weight)
    into
    5-10 floor hamstring curls or walk outs

    Part C

    4 rounds

    10 weighted split squats each leg
    rest 2 minutes