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 // Assault bike pacing and accessory work Workout

    3 Rounds on the assault bike

    The intensity increases pr. round - see watts below

    • 1 minute @ 200/250/300 watt
    • 1 minute @ 300/350/400 watt
    • 30 seconds @ 400/450/500 watt
    • 30 seconds @ 500/550/600 watt

    Then spend 5-10 minutes doing focused stretches/Accessory work

  • MPF WOD Workout

    Ranka
    5 jefferson curl w. squat
    10 wall bridge w. rotation
    5+5 wall th rotation

    Lonkka
    5+5 hip flexors on box w. KB
    10 alternating plank t hip external rotation
    5+5 side box step up slow tempo down
    30+30s calf stretch + rotations

    Olka
    5+5 prone arm lift over KB
    10 shoulder extensions from box
    45+45s sleepers stretch
    15 finger pushups

  • Lepopäivä Workout

    Rest day - what did you do?

  • Turun tuomiopäivät laji 1. Workout

    20 DB Thrusters
    15 Box step over w/ DB
    10 Devil’s press
    40/30cal Ski ergo
    10 Devil’s press
    15 Box step over w/ DB
    20 DB Thrusters

  • Voimanosto: to 28.12.2023 ylimeno 5 (loppuviikon omatoimitreeni) Workout

    Vipunostot taakse 5x20

    Etuheilautus kahvakuulalla 3x20
    -täysi liikerata

    Kapea penkki 3x8 (40-50-60%), 70% x amrap

    Maastaveto jalat yhdessä 5x8x40%

    Lankku 3x1min
    -lisäpaino tarvittaessa

  • 29.12.2023 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    20-second hang from a bar w/ ribs locked down
    2 Scapular swimmers (prone position)
    +
    2 Rounds
    5/side Elevated ankle lunges
    5/side Cossack squats
    5/side Tactical ankle rocks, alternating

  • 28.12.2023 BasicWod Workout

    AMRAP 15

    15 Wallballs
    7 Deadlift 70/50kg
    10 Jump Over Barbell

    Rest 1:00 between rounds.

  • Endurance WOD Workout

    3 x 10 min sets for quality:

    10 minutes with consistent pace:
    Bike for meters, every 500 m perform 5 pull ups.

    4 minutes rest

    10 minutes with consistent pace:
    Row for meters, every 400 m perform 15 KB swings (24/16 kg).

    4 minutes rest

    10 minutes with consistent pace:
    Ski for meters, every 400 m perform 10 med ball cleans (9/6 kg)

  • 14.12.2023 PK Strength

    Clean & Jerk

    7 x ( 1 + 1 ) @ Climb in Competition Starting Weight or 92 - 97%

  • 14.12.2023 PK Strength

    Back Squat 1RM