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

  • Allu's Revenge (partner WOD) Workout

    3 rounds for time with a partner:
    50-40-30 cal row
    20-20-20 power clean (110/75lbs / 50/35kg)
    40-30-20 wallball (20/14lbs)

    Split however.

  • 15.10.2023 PK Workout

    75 Minutes HR 1-2

    You can change Ergos as you like. Every 10 minutes 1 minute pull-ups. Target same reps across.

  • Extra Credit 15-10-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 SLOW Alt. Deadbugs
    15 Tib Raises
    20 Alt. 90-90 Hip Rotations
    -Rest as Needed b/t Sets-

  • Syysmyrsky preppi vol3 Workout

    Amrap 10 min
    2-4-6-8-
    Wall walk
    4 bear complex

  • Ripan boulder Workout

    Bouldeointia sisähallissa

  • 13.10.2023 Handstand Strength Workout

    ** Handstand Strength Circuit** 3 rounds

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
    3/side Single arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall facing flutters
    10 to 20 Handstand shoulder taps

    (Rest as needed b/t exercises)

    Rest 60-seconds between rounds

  • 13.10.2023 Thrusters Strength

    ** 4 sets for quality practice**

    8 Thrusters

    Go every 90-seconds to 2-minutes

    85/60kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, 42.5/30kg,or 35/25kg

    Choose weights that allow you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

  • 13.10.2023 Power Clean TnG Strength

    4 sets for quality practice

    6 Power cleans (touch-and-go)

    Go every 90-seconds to 2-minutes

    102.5/70kg, 92.5/65kg, 85/60kg, 70/47.5kg, 60/42.5kg, 52.5/35kg, or 42.5/30kg.

    Choose weights that allow you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions. You can start with a lighter load and build up IF moving well.

  • Viikko 41/42/43 Workout

    Seuraavat pätkät mennään rytmityksellä 2 kovaa / 1 kevennys.
    Tulevan viikon johdanto
    tempo voimailut + assarit + lyhyt terävä metcon
    juoksu tai pk (tai molemmat)
    laitteiden nopeuden piikkaus + painonnostot + keskvartalo
    lepo/mobility
    musu progressiot + assarit ja metcon
    ylöspäin ja veto vaihtelevana + strength/condition settiä
    lepo/aerobinen/mobility

  • For quality with partner Workout

    W/ partner - 75s on - 30s off for 3 rounds YGIG, divide anyhow:
    a) double kb OH carry (2x24 / 2x16)
    b) bike erg
    c) rope climb
    d) row

    Rasittavuus: RPE 7.