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

  • 28.1.2024 PK Workout

    90 minutes @ HR Zone 1-2

    You can use ergos as you like.

  • 27.1.2024 Run PK Workout

    Warmup 10 minutes.

    4 Minutes fast @ HR zone 4
    2 Minutes recovery @ HR Zone 2

    Repeat 6 times

    Recovery 10 minutes.

  • 26.1.2024 PK Workout

    60 Minutes @ HR Zone 3

    3 rounds :
    10 Min Row
    10 Min Bike Erg

  • 27.1.2024 VARKAUS PM-KISAAJAT Workout

    Pohjois-Savon piirinmestaruus painonnostokisat la 27.1.2024.
    Käsityökatu 34-36 B, 78200 Varkaus

    punnitus klo 10.00-11.00, kisa 12.00

    Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

    SNATCH
    *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x3@barbell (~25min),
    2@50% (20min),
    2@60% (18min),
    1@70% (15min),
    1@75% (12min),
    1@80% (9min),
    1@85% (6min),
    1@90% (3min),
    LAVA: 3x1@95%-100+%

    --

    CLEAN + JERK
    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x2[1+1]@barbell (~23-25min),
    1x2[1+1]@50% (20min),
    1x2[1+1]@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

    tai

    CLEAN + JERK
    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
    2x2[1+1]@barbell (18min),
    1x2[1+1]@50% (15min),
    1x2[1+1]@60% (12min),
    1+1@70% (9min),
    1+1@80% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

  • Turku Turbulence 2024 Laji 4 Workout

    30 Synchro Toes to Bar (2 working - 1 resting)
    10 Sandbag Clean (50/70kg) (split however)
    10 Rope climb (split however)
    10 Sandbag Clean (split however)
    30 Synchro Pull up (2 working - 1 resting)

    TC: 8 min
    Score: Time

  • Turku Turbulence 2024 Laji 3 Workout

    3-RM Front squat from the floor

    TC for 2&3 in total: 10 min
    Score: total kg

  • Turku Turbulence 2024 Laji 2 Workout

    Sprint relay: order A1-A2-A3
    Athlete 1:
    21 Burpee box jump over
    9 thrusters@40/30 kg

    Athlete 2:
    15 Burpee box jump over
    15 thrusters @40/30 kg

    Athlete 3:
    9 Burpee boxjump over
    21 thrusters @40/30 kg

    TC: 7 min
    Score: Total time

  • WOD 27/01/24 Workout

  • Main site Tuesday 240109 Workout

    • As many reps as possible in 5 minutes of

      • 500-meter row
      • Max wall-ball shots

      Rest 500

    • As many reps as possible in 5 minutes of

      • 500-meter row
      • Max medicine-ball cleans
      • ♀ 14-lb ball to 9-foot target
      • ♂ 20-lb ball to 10-foot target

    Intermediate option
    Same as Rx’d

    Beginner option
    - As many reps as possible in 5 minutes of
    - 400-meter row
    - Max wall-ball shots

    Rest 500
    • As many reps as possible in 5 minutes of
      • 400-meter row
      • Max medicine-ball cleans
      • ♀ 10-lb ball to 9-foot target
      • ♂ 14-lb ball to 10-foot target

  • Main site Saturday 240127 Workout

    For time

    ♀ 75 lb
    ♂ 115 lb