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

  • Clean Complex Strength

    Clean Pull + Squat Clean. Drop
    and Go. Every 90-120sec x12

    1-3@RPE 3
    4-6@RPE 3+
    7-9@RPE 4
    10-12@

    RPE 4 to 4+

  • Mikon synttäriwodi 2022 Workout

    31min amrap:
    31 cal row
    31 DU
    31 t2b
    31 2db thurster 20/12.5kg
    31 butterfly pull-up
    31 burpee to target
    31 wb 9/6kg

  • Sand between the toes Workout

    5 rounds, each round for time, of:
    20 Wall Balls, 13/9 kg
    40 m Sandbag Carry, 70/45 kg
    20 Toes-to-bars

    Go every 3:30

    The goal: each round is be done so that you get 30s+ rest
    - scale appropriately and maximise your time on the rig.
    - Break the sets before it's too late, keep moving. Slow over dead stop.

    Scaling
    Level 3: Prescribed

    Level 2:
    Wall Balls- 16 reps at 13/9 kg or 20 reps at 9/6 kg
    Sandbag Carry 30 m
    16 Toes-to-bars or Knees to elbow

    Level 1:
    6/4 kg
    Sandbag Carry- > DBL KB front rack 40 m 2x 20/12.5kg
    12 Toes-to-bars or Hanging Knee Raises to chest

  • Gymnasty mix 1 Workout

    5 rounds for quality of:
    Handstand Walk, 30 m
    10 Dumbbell Box Step Overs 2x22.5/15 kg 24/20"

    • Dumbbell Box Step Overs- dual dumbbell -this is for quality. ________ Scaling Level 3: Prescribed

    Level 2:
    22 m
    15/10 kg

    Level 1:
    15 m
    10/7 kg

  • Päivän treeni 13.9 Workout

    LÄMMITTELY
    liikkuen
    • polvennosto - vaaka
    • vaaka + ylävartalon kierrot
    • lonkan pyöräytys edestä
    • lonkan pyöräytys takaa
    • lankku - rapu pyörähdykset

    omalla paikalla - core
    1-2 kierrosta, n. 1min/liike
    • konttausasennossa - polvet ilmassa - raajojen irrotus lattiasta
    • konttausasennossa - (polvet ilmassa) - raajojen ojennus
    • sivulankussa raajojen liikutus eteen/taakse
    • kuulan pyöritys vartalon ympäri KK

    KIERTOHARJOITUS - yhden jalan liikkeet
    käytetään liikkeiden opetteluun n. 5min
    valitse välineeksi kevyempi ja raskaampi kahvakuula
    3 x 30s./10s.
    Lepo kierrosten välissä n. 45-60s.
    1. Sjmv
    2. Pystypunnerrus
    3. Kauppakassi
    4. Kulmasoutu

  • Tiistain Gymnastic Workout

    Raskas viikko

    Taito-osio
    Vaihtuva

    Voima
    A1 HSPU cl. 3x2+1 (RPE9)
    A1b kontaktihyppy tasolta tuplahypyllä x 5 (pohjaan)
    Tauko 3 min

    B1 Pystypunnerrus kuulalla istuen 2x4 o/v (RPE9)
    Tauko 1 min

    B2 Yhden jalan kyykky 3x10 o/v (RPE8)
    B2b Etureisisarana 6
    Tauko 1.5 min

    C1 Tikkaat x6
    C2 Pike press + olkakosketukset 8 +4 o/v
    C3 Linkkari x 3 + tukki + käänteinen burpee x 3 (x4)
    C4 Olkadippi + pöytä x 10
    AMRAP 14 min

  • Skill & Conditioning (DELOAD) Workout

    3 rounds for quality:
    20/16cal AB
    6 L/6 R SA DB Clean & Jerks 22,5/15kg
    3 Ring Muscle-ups / BMU

    Scaled: 6 C2B

  • 12.9.2022 "Clovis" Workout

    For time:

    10 Mile Run
    150 Burpee Pull Ups

    ** partion however You'd Like
    TC 2h

    • The goal here is just keep moving while chipping away at the reps and runs. This is a BIG workout so choosing a strategy that is most manageable for you is key.

    Some Common Break Up Strategies:

    10 Rounds:
    800m Run
    8 Burpee Pull Up
    800m Run
    8 Burpee Pull Up

    ......

    10 Rounds:

    1 Mile Run
    15 Burpee Pull Up

    ........

    5 Rounds:

    2 Mile Run
    30 Burpee Pull-Ups

  • 12.9.2022 Halting Snatch Deadlift Strength

    3 sets of 3 @ 90 - 95%

  • 12.9.2022 Snatch Strength

    Power Snatch + Hang Squat Snatch

    5 x ( 1+1 ) @ 65%-70%