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 22/10/21 Workout

    TEST DAY 5:
    TIME CAP 15' OF:
    10-9-8-7-6-5-4-3-2-1
    TOES TO BAR
    EVERY SET 2000MT RUN

  • 3RM DEADLIFT Workout

    IN 10' FIND 3RM OF DEADLIFT

  • Jonne Koski Endurance Week 1 Workout

    Endurance program for row, bike or run.

    Week 1

    • 10min warm up (easy pace, include 3x30s high cadence)
    • 90s/60s/30s hard pace, 30s easy pace between intervals
    • 5min rest
    • 20min test for the best avg power/pace/speed. Make it hurt! -10min cool down.

  • MAYFLY PRO TRACK Workout

    A,
    Pause Snatch 1-1-1-1-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    3 sec pause just below-the-knee.

    B,
    Every 2 mins for 12 mins, alternating between:
    10 Clean & Jerks @61/43kg
    10 Clean & Jerks, 70/47kg
    10 Clean & Jerks @84/56kg
    10 Clean & Jerks, 93/65kg
    10 Clean & Jerks, 102/70kg
    10 Clean & Jerks, 111/75kg

    Complete 10 reps at the listed weight. If you finish under the 2 min window wait till the clock rolls to the next 2 min interval to start the next weight.When you don’t get all 10 reps with the listed weight the workout is over.

    C,
    Every 1 min for 20 mins do:
    15/13 Row Calories

    If this feels "easy" bump it up a calorie or 2.

  • Linnamasters 2021, laji 3. B osio Workout

    6’AMRAP
    10 Power Clean-PJ@60kg / HPC-PJ@35kg
    30DU / 60SU

    Kilpasarja @60kg/DU
    Kuntosarja @35kg/SU

  • Linnamasters laji 3, A osio Workout

    3 rounds For time:
    10 OHS@60kg / 10 FS@35kg
    10 C2B / jumping C2B

    Timecap: 6 minutes

  • Fredag 22/10 2021 Workout

    E2M for 16min
    1x C&J @ heavy weight
    +
    E90S for 9min(6 rounds)
    Deadlift x4@heavy weight
    Amrap Dips

  • Tuesday Whole Set Workout

    Warm Up
    30-40 band pull aparts
    then with rower
    1:00 easy - > :30 moderate
    1:00 easy -> :30 mod/fast
    1:00 easy -> :30 fast

    rest 3 min

    Metcon
    3 sets of :
    350m row @easy/moderate pace (men goal pace 1.55-2.05 and women 2.05-2.15 / 500m)
    150m fast pace (men goal pace 1.40-1.45 and women 1.50-1.55)
    500m recovery row (men goal pace 2.15-2.20 and women 2.25-2.30)

    WEIGHTLIFTING&STRENGHT
    With barbell and do some front rack mobility during warm up of after wards if you need it
    2-3 sets
    3 muscle cleans + 3 tall power cleans + 3 strict press + 3 power clean&jerks

    7-8 sets of
    2-3 reps of power clean&push jerks @40-60% of 1rm clean&Jerk
    rest 1-2 min bwn sets

    Accessory Work
    3 sets
    50m double kb front rack walk or sandbag carrying on bear hug
    12-16 farmers hold lunge walking steps @2x12.5-15 / 20-22.5kg's
    rest 2 min bwn sets

    Cool down
    2-3 min light cardio
    1+1 min hamstring smash with roller
    1+1 nivusten/sisäreidet rullaus
    1+1 min hamstring strech
    1+1 min pigeon pose strech / glute strech on box

  • Annie Workout

    21–15–9:
    - 45kg/25kg frontsquat
    - dibs

  • Endurance Workout

    Endurance