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

  • Kipping pull-up technique Strength

    Kipping pull-up technique

  • 9.3.2024 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

  • Conditioning Workout

    6 rounds:
    2min AB
    10 Box Jumps 60/50cm

    Rest 5:00

    6 rounds:
    2min Ski
    15-20 Abmat Sit-ups

  • 14.3.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Conditioning Workout

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x3min Monostructural Work (moderate/hard)
    - Every 3min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    10-15min Cooldown

  • 3rnds bench-press-fly Strength

    DB bench press 12-15 reps
    DB press 8-12 reps
    DB fly 8-10 reps

    Roe

    RPE 3,5-4, 1-2 reps in tank/ set

  • Uphill Struggle Workout

    For time:

    200m row
    5 box jump overs
    5 db snatch 20/14kg

    400m row
    10 box jump overs
    10 db snatch 20/14 kg

    600m row
    15 box jump overs
    15 db snatch 20/14kg

    800m row
    20 box jump overs
    20 db snatch 20/14kg

    1000m row
    25 box jump overs
    25 db snatch 20/14kg

    Q7AV

  • 11.3.2024 Intervals Workout

    6 Intervals

    A1. 2:00 AMRAP
    8 Hang power snatches @ 43/29kg
    12 Toes-to-bars
    36 Double-unders

    – Rest 1:00 –

    A2. 2:00 AMRAP
    3 – 6 – 9 – etc.
    Ground to overheads @ 43/29kg
    Bar-facing burpees

    – Rest 1:00 –

    A3. 2:00 AMRAP
    20/15 (cal) BikeErg
    Shuttle runs* in the remaining time
    * 1 Shuttle run = 7.62m out + 7.62m back

    – Rest 2:00 –

    Flow. Rotate A1 / A2 / A3. Note longer (2:00) rest between A3 and A1

    These are intended as fast, hard, sustainable intervals for the 2 minutes and can be repeated with 1:00/2:00 rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
    These short intervals simulate combinations that have shown up in the CFG open. With only 2-minutes of work, aim to keep a high pace and unbroken sets.
    Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement

  • Maastaveto Strength

    Mave 3x3

  • Extra Credit 10-03-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    :30 Lat/Prayer Stretch on Box
    5/5 Staggered Stance Good Mornings
    10/10 Ankle Distractions*

    *Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can't touch the box without the heel coming off the ground, you have gone too far.

    -Rest as Needed b/t Sets-