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

  • 26.11.2023 PK Workout

    90 Minutes @ HR Zone 2

    Change Machine as you like

  • 4 HSPUs emom Strength

    4 HSPU's for 10min emom

  • Endurance WOD Workout

    Every 8 minutes for 40 minutes (5 sets):
    20/15 cal row or ski
    10 burpees
    15 DB thrusters
    20 sit ups
    20/15 cal row or ski

  • 25.11.2023 By Henrik Haapalainen Workout

    For time

    30m Handstand Walk
    +
    15 Rounds
    3 Hang squat cleans @ 84/61kg
    6 Bar-facing burpees
    3 Shuttle runs*
    +
    30m Handstand walk

    • 1 Shuttle run = 25’/7.62m + 25’/7.62m ( = there + back) ** Handstand Walk TC 5

    Time cap. 30-minutes

    Pacing

    Push to a threshold pace you can sustain for the entire workout while keeping all rest and transition time to a minimum.

    Strategy

    The workout begins and ends with a 30m handstand walk. Try to approach each handstand walk in 4 sets of 7.62m, with a short rest in between. There is no need to rush the first “buy-in,” as you will get right into the 15-round piece afterwards. The final set of handstand walks is where you can try to push the pace and see how quickly you can finish the set.
    The 15 rounds are a triplet of hang squat cleans, burpees, and shuttle runs. Do your best to remain steady, and consistent over the entire 15 rounds. Your pacing should allow you to transition to the next movement and get started. Even though it’s a tad heavier, the hang squat cleans should be unbroken each set.

  • 25.11.2023 Bench & Pull-ups Strength

    Alternate A1/A2 as you build up to your heavy 3

    A1. Bench press – H3 @ RPE 8 (86-90%)
    A2. Strict pull up – H3 @ RPE 8 (86-90%)

    Pull-ups in comments

    – Build up to a heavy set of 3 (H3) @ RPE 8, somewhere in the 86-90%1RM range.

  • FUNCTIONAL 25.11.2023 Workout

    Teams of 2:

    I go, You go (full rounds)

    AMRAP 6
    8 cal erg
    12 KBS

    -rest 2 min-

    AMRAP 6
    8 wall ball
    12 deadlift

    -rest 2 min-

    AMRAP 6
    8 target burpee
    12 box jump

  • 24.11.2023 PK Workout

    HR Zone 2 ( except AMRAP )

    Row 7,5k

    AMRAP 6

    10 Box Over Jumps
    4 Devils Press 2x22,5/2x15kg

    Bike 15k

  • Voimanosto: to 23.11.2023 apuliikkkeet (loppuviikon omatoimitreeni) Strength

    Etuheilautus 3x20

    Etukyykky 5x3 (noin 80% etukyykyn maksimista)

    Kapea penkki 3x1x85-90%, 3x6x70%

    Kohautukset käsipainoilla 3x20
    -penkin päässä istuen

    Suorinjaloin maastaveto käsipainoilla 3x20

  • EASY: "Twisted Sisters" w/ Partner Workout

    3 x AMRAP7 w/ partner, YGIG, divide anyhow:

    a) Kelly's ship is sinking:
    500 / 400m row
    30 box jump (60 / 50)
    30 wall ball (9 / 6)

    b) I though it was Diane:
    9-15-21-27...
    Deadlift (102,5 / 70)
    Push up

    c) Have you seen Nancy?:
    16 / 12 cal air bike / bike erg
    8+8m s.a. overhead walking lunge (22,5 / 15)
    - käden ja parin vaihto ok missä vain

  • Rowing Intervals (DELOAD) Workout

    5min Row
    Rest 2:00
    4min Row
    Rest 1:30
    3min Row
    Rest 1:00
    2min Row
    Rest :30
    1min Row
    - Start easy and increase pace each set, but don't over do it. Remember...DELOAD!
    Score: Total meters