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

  • 15.1.2025 Workout

    Lifting

    1) E2MOM X9:

    Set 1-3: 3 Power Clean + 1 Hang Power Clean @70-75%
    4-6: 2 PC + 1 Hang PC @75-80%
    7-9: 1+1 @80-85%

    *Jos tuntuu hyvältä niin ota päälle parit ykköset.

    2) Clean Pull 4x2 (E3MOM) @110-120%
    *1s Pause Polven Alapuolella

    Squats

    Pause Back Squat (1s pause in bottom)

    -4x4 @80%
    *Rest 3min between

    Into,

    2x8 @65-70% (no pause)

    METCON

    4 SETS:

    -Rest 3min between-

    ACCESSORY

    Pulling:
    A) 3-4 Rounds For Quality:

    • 1 Set of Banded Pull Up (Vireo Kumppari. Pitää olla alkuun helpohko. Pitkä sarja)
    • 15/15 DB Hammer Curl

    B) 3-4 Rounds For Quality:

    • 20-30 Banded Tricep Ext.
    • 10-15 Inverted Ring Row

  • Muscle & Power, YV1 Strength

    Tempo Bench press 4x6 reps (slow down, fast up)

  • 15.1.2025 Workout warmup Workout

    Warm-up
    1:30/1:00/0:30 of each @ increasing pace
    1) BikeErg
    2) SkiErg
    +
    2-3 Rounds
    5 Inchworms
    5 Jefferson curls
    5 Scapular pull-ups
    10 Goblet squats
    +
    2 rounds
    5 Rope climb pull-ups
    5 Burpees
    30 Speed rope skips
    10m Seal walk
    +
    Practice a few wall walks and rope climbs
    +
    Once through
    30 Double-unders
    3 Wall walks
    6 Box jump overs
    1 Rope climb
    12 Wall balls
    15 (cal) SkiErg

  • 15.1.2025 Workout

    DEADLIFT

    A) Build Up To Days Heavy 5RM (Max 20min)
    *Formi edellä.

    B) Hinge + Pull Metcon:

    For time:

    DL:
    10-10-10 (@50-60%)
    T2B:
    15-15-15

    -Rest 3-

    DL:
    8-8-8 (60-65%)
    C2B
    15-15-15

    -Rest 3-

    DL:
    5-5-5 (65-70%)
    bMU
    8-8-8

    ACCESSORY

    A) Pulling
    4X For Quality:

    -1 Set of banded pull up (vihree kumppari, pitkä setti) (1-2RIR)
    -20m Hand Over Hand Sled Pull

    Rest 1min between movements + 2-3min between rounds

    B) Building
    4X For Quality:

    -15/15 DB Hammer Curl
    -20-30 Banded Tricep Ext.

    METCON Pidä pieni lepo ennen tätä, tai alota jumppa tällä

    E10MIN X4 (VK Vauhti) (Ylläpidettävä, mutta pitäis tuntuu vähän pahalta)

    • 30 Cal Row
    • 30 Cal Ski
    • 30 Cal Echo
    • Easy Erg For The Remaining Time.

    Into,

    E5MOM X3

    • 20 Cal Row
    • 20 Cal Ski
    • 20 Cal Echo +lepoa loppuaika

    *tokassa osiossa ideana mennä lujempaa.

  • EasyWOD 21.11.2022 Workout

    Voima
    E3MOM, 3rds
    Wall Ball x10
    -normaalia painavampi
    pallo

    WOD
    PariWOD: You go, I go
    Amrap 14min
    14 slamball
    14 squat to WB
    14 WB push press
    14cal row

  • EasyWOD 19.12.2022 Workout

    Voima
    E3MOM, 3 rounds
    12 Sumo DL w/kb

    WOD
    PariWOD (you go, i go)
    16min amrap
    40m lunge
    40 KB swing
    40m lunge
    40 SumoDL KB
    40m lunge
    40 ring row

  • Saturday Madness Workout

    AMRAP 30:00
    400m x Row/Ski or 20 Assault Bike Cals
    20 x USA Kettlebell Swings @ 24/16kg
    2 x Rope climb
    20 x Toes to Bar

    Goal: 3+rounds

  • Jouluhumpat Workout

    Aaton painonnostodrillejä omatoimisesti.

  • Muscle & Power, CORE Workout

    4 rounds of:
    5 Man makers
    10 MB slams
    5 Devil’s presses
    10 MB over shoulders
    Rest

  • Conditioning Workout

    Every 3 mins for 36 mins, alternating between:
    set 1: Run, 200 m + 20 Single Dumbbell Box Step-ups, 22.5/15 kg (4x50m)
    set 2: Row, 250 m + 60 m Dumbbell Farmer Carry, 22.5/15 kg
    set 3: Bike, 500 m + 10 Alternating Dumbbell Devil Press, 22.5/15 kg