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

  • Voima - ma, ti Workout

    VIIKKO 1, HARJOITUS 1

    LÄMMITTELY
    5:00 min ergo

    Tämän jälkeen
    10:00 min

    15 Kuminauha "pull apart"
    15 Vuorikiipeilijä
    10 Kasakkakyykky
    5-10 Penkkipunnerrus
    5 Takakyykky

    VOIMA

    Takakyykky
    3x5 @RPE 7
    -2min lepo sarjojen välissä

    Penkkipunnerrus
    3x10 RPE 7
    -2min lepo sarjojen välissä

    Yhden käden kulmasoutu
    3x10/10 (moderate eli keskiraskas paino)
    -1-2min lepo sarjojen välissä

  • Voima - ma, ti Workout

    VIIKKO 1, HARJOITUS 1

    LÄMMITTELY
    5:00 min ergo

    Tämän jälkeen
    10:00 min

    15 Kuminauha "pull apart"
    15 Vuorikiipeilijä
    10 Kasakkakyykky
    5-10 Penkkipunnerrus
    5 Takakyykky

    VOIMA

    Takakyykky
    3x5 @RPE 7
    -2min lepo sarjojen välissä

    Penkkipunnerrus
    3x10 RPE 7
    -2min lepo sarjojen välissä

    Yhden käden kulmasoutu
    3x10/10 (moderate eli keskiraskas paino)
    -1-2min lepo sarjojen välissä

  • Overhead squat 3 RM Strength

    3 RM ovrhead squat

  • 5.8.2024 PAUSE BACK SQUAT + BACK SQUAT Strength

    *2sec bottom
    3x1x[2+3]@75%, bs-%, rest btw sets 3min

  • 5.8.2024 BLOCK SNATCH from BELOW KNEE Strength

    2x3@barbell, 2x3x@50%, 2x3@60%, 2x2@70%, 2x2@75%, 2-3x1@80%, sn-%, rest btw sets 2min

  • Main site Wednesday 240731 Workout

    For Time

    • Every 3 minutes for 4 sets 5 back squats

    • Rest from 1200-1700

    • 5 rounds, each for watts

  • 2 rounds: dumbell hell Workout

    2 rounds for time:
    10 Dumbbell Deadlifts (2x50/35 lb)
    10 Dumbbell Deadlift High-Pulls (2x50/35 lb)
    10 Dumbbell Hang High-Pulls (2x50/35 lb)
    10 Dumbbell Power Cleans (2x50/35 lb)
    10 Dumbbell Hang Squat Cleans (2x50/35 lb)
    10 Dumbbell Push Presses (2x50/35 lb)
    10 Dumbbell Front Squats (2x50/35 lb)
    10 Dumbbell Thrusters (2x50/35 lb)
    10 Dumbbell Snatches (2x50/35 lb)
    10 Dumbbell Farmer's Lunges (2x50/35 lb)
    10 Bent Over Rows (2x50/35 lb)
    10 Dumbbell Hammer Curls (2x50/35 lb)
    10 Man Makers (2x50/35 lb)

  • WOD accessory Workout

    For quality:
    In 8 minutes build heavy 1+1 heavy turkish get up.

  • 6.8.2024 Workout Warmup ( Basic & Prep ) Workout

    2 Rounds
    5 Inchworms
    8 Scapular push-ups
    5 Scapular pull-ups
    3-5 Pike compression slides
    +
    2 Rounds
    3 Strict pull-ups
    5 Tension swings (sponge/block between feet)
    8 V-ups
    +
    3:00 Row / 3:00 BikeErg @ easy
    2:00 Row / 2:00 BikeErg @ moderate
    1:00 Row / 1:00 BikeErg @ moderate hard
    +
    Build up to workout weight on power clean and push jerk
    * prep the other movements between sets
    +
    Once through @ workout pace
    5 Power cleans @ workout weight
    5 Bar-facing burpees
    5 Chest-to-bar pull-ups
    5 Push jerks @ workout weight
    5 Box jump overs, 24/20″
    5 Toes-to-bars

  • "MIKKO'S TRIANGLE" Workout

    EMOM 39:
    1min Row
    1min SkiErg
    1min Assault Bike
    1min Rest

    Set a single number of calories and complete that amount of work each minute - every minute.
    Set a target number of calories and complete that number of calories each minute through the entire workout (39 minutes not counting the last 1-minute rest). A common target for Rx-level athletes is 20 calories per minute for each station.

    Score is the total number of calories completed (for example, if athlete does 20 calories per minute, they will complete 600 total calories for the entire workout).

    Scaling:
    Reduce the number of calories per minute to a number which will be challenging to hold each minute for the entire workout.