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

  • Aerobic work + gymnastics + conditioning Workout

    AM: 70 min
    1.Aerobic work
    4 x 15 min Ergs of your choice
    - Rest 2 min between-
    Run, row, run, bike
    129/151
    2.Mobility for 10 min

    PM: 130 min
    Warm up for 20 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 28 m.

    B. Bfly CTB practice for 25 min
    - Box 2 x 10 2 x 8
    - Swing + CTB 9 x 3+3

    C. Bfly pull up practice for 10 min
    - 45 reps

    D. 4 sets:
    15 s. ME Butterfly pull ups - 10 11 10 12
    25 0.s steady pace Bent over row with Barbell - 14 14 14 13
    -20 s. rest-
    15 s. ME Stationary dips - 6 5 6 5
    25 s. steady pace Push ups - 10 9 9 8
    -Rest 80 s.-

    2.Conditioning
    A. For calories:
    Reverse Tabata assault - 56 cal
    -Straigth into-
    Tabata assault - 57 cal
    Total of 113 cal
    Watts 1141/361, RPM 98/56

    3.Strength
    A. 5 sets:
    10 Reverse hypers (Heavy!) - 50 60 60 60 60 kg
    10+10 Pallof press in split position
    - Rest 90s between rounds-

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 70 min
    Warm up for 15 min
    1.Conditioning
    A. EMOM40:
    1) Ski - 10 10 10 8 8 8 8 8 8 8 cal
    2) Double DB Snatches @ 10 kg DB's - 14 10 10 10 10 8 8 8 8 8
    3) Row - 10 x 10 cal
    4) DB Thrusters @ 10 kg DB's - 12 10 10 10 10 8 8 8 8 8
    HR 167/177
    Cool down for 15 min

    PM: 150 min
    Warm up for 15 min
    1.Gymnastics
    A. MU practice for 60 min
    - RS 3 x 8
    - TWB 3 x 3
    - HTR 5 x 1
    - 2 swing + 1 MU x 14
    - 1 swing + 1 MU x 3
    - Total of 17 MU

    B. HSW practice for 15 min

    2.WL
    A. Squat Clean + Hang squat Clean + Split jerk
    Heavy for The Day

    B. Front squat - 4 x 4
    45 55 60 65 67.5 kg

    C. EMOM12:
    1) False grip chest to rings hold rpe 8 - 25 s.
    2) 6+6 KB single leg RDL - 16 kg
    3) Top of dip hold rpe 8 - 20 s.
    4) Box touch down 3+3

  • Gymnastic strength Workout

    • 8-10 Sets of:
    Legless Rope Climb 1 rep
    Rope Climb 1 rep
    0:30 rest each sets

  • Wednesday 27th February Workout

    Skill: 10 mins working on snatch balance

    Wod: 3x10 min amraps (1 min rest)
    1A-
    P1:-10 cal ski
    P2:- ME DBC&J@22.5/15
    1B-
    P1:-10 cal Row
    P2:- ME AKBS@24/16
    1C-
    P1:- 4 BBJO(high boxes)
    P2:- ME wall ball@9/6

    Wod: it’s partner Wednesday!!! Go hard and fast

  • 1.3.2019 Workout

    Open 19.2

    Muilla leebeni.

  • Tabata Xebex bike Workout

    Tabata Xebex bike

    (8 rounds, work :20 rest :10)

  • In teams of 2 EMOM20 Workout

    5 thruster
    5 burbees over bar

    *while partner hangs from pull-up bar

  • 28.2.2019 Workout

    Openeiden tekijät lepooo

    How did it go?

  • CF Rush Workout

    3*
    10* PSN 50/30kg
    100 DU
    30* TTB
    100 DU
    10* PSN 50/30kg
    TC 30'
    3' rest BTR

    30* BMU

  • Liikkuvuus & Kehonhuolto Workout

    Mobility