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

  • WOD 02/01/24 Workout

  • 3.1.2023 Intervals Workout

    4 Intervals

    A1. 6-minute AMRAP

    3 Wall walks
    40 Double-unders
    8 Bar-facing burpees
    12 DB snatches, alt @ 22.5/15kg

    A2. 6-minute AMRAP

    15/12 (cal) Row
    12 Toes-to-bars
    9 Thrusters @ 43/30kg

    Rest 2-minutes b/t intervals

    Feel. These are intended as fast, hard intervals that are still sustainable for the 6 minutes and can be repeated with only 2 minutes of rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
    Aim to keep the double-unders and DB snatches unbroken in A1, while keeping a hard, but steady pace through the wall walks and burpees. On A2, begin with a hard pace on the row, but where you can still get off and get straight to work. Target to keep the toes-to-bar and thrusters unbroken as much as possible.
    Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.

  • 30.12.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Skillmill Running Intervals Workout

    Skillmill Run
    Set 1: 1000m
    - Rest 1:30
    Set 2: 750m
    - Rest 1:00
    Set 3: 500m
    - Rest :30
    Set 4: 250m

  • 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