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

  • Swimming Workout

    60 min
    50 min freestyle swimming
    10 min flip turn practice

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up for 15 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 21 m.

    B. MU practice for 50 min
    - RS 4 x 8
    - Turn 2 x 3
    - 1 swing + 1 HTR 5 x 1
    - 1 swing + 1 MU x 7 (total of 15 attempts)

    2.WL
    A. Power Clean - Touch n go 3 RM

    B. Every 20 s. for 10 minutes:
    1 Power Clean @ 90-100% of 3 RM weight
    - 54 kg

    3.Strength
    A. Back squat 5 x 2 > split squat with barbell
    8/side x 35 40 40 40 kg

    B. 2 rounds:
    10 Supinated DB lateral raises (Light)
    25 Banded tricep extension
    25 Banded Bicep curl

  • Weighted pull up single Strength

    Heavy single for weighted pull up

  • Aerobic work + gymnastics + conditioning + strength Workout

    AM: 60 min
    1.PK: 4 x 2000 m Ski-erg
    1) 2.42.4/500 m - 121/131
    2) 2.37.8/500 m - 135/145
    3) 2.33.2/500 m - 146/156
    4) 2.28.1/500 m - 154/164
    2.Mobility for 10 min

    PM: 150 min
    Warm up for 15 min
    1.Gymnastics
    A. HSW practice for 15 min
    - 22 m.

    B. Bfly CTB practice for 25 min
    - Box 2 x 10 + 1 x 8/s.
    - Kip swing + CTB 10 x 3+3

    C. Bfly practice for 10 min
    - Total of 55 reps

    D.Toes to Bar practice for 10 min

    E. 3 sets:
    10 s ME toes to bar - 6 6 6
    30 s steady pace tuck ups
    -20 s rest-
    10 s ME Kipping HSPU - 5 5 4
    30 s Shoulder presses with stick
    -50 s Rest-

    2.Conditioning
    A. For cal:
    Tabata assault bike
    - 71 cal, 10 - 7 cal/20 sec., max/avg. watts 955/397, max/avg. rpm 92/58
    -Rest 2min-
    Reverse Tabata assault bike
    - 48 cal, 6 - 4 cal/10 sec., max/avg. watts 1014/374, max/avg. rpm 94/55

    3.Strength
    A. 4 sets: > 3 sets
    20 Horizontal row > 10 reps - 20 20 20 kg
    15+15 Half kneeling DB press - 15 15 15 lbs
    20+20 Side crunches
    -Rest 90 s between rounds-

  • 10,9,8,7... Workout

    10,9,8,7 etc
    DU (x3)
    TTB
    DB snatch (20 kg)
    Clean (50 kg)
    3 hspu each turn

  • Sunday rise and swet Workout

    A)
    500m bike/row/ski
    40 deadlifts
    30 Hammer curl
    20 t2b
    10 hollow rocks

    B)
    50 cal Ski erg
    40 ring dips
    30 push presses 50/40kg
    20 pull ups
    10 hspu
    20 kb swings 32/24kg
    30 clean 50/40kg
    40 floor presses 60/50kg
    50 db snatches alt arms 30/20kg

  • Extra Credit 24-02-2019 Workout

    Single Leg DB RDLs w. support: 4 x 6 ea. Rest 30s.

  • 3 rounds of Workout

    3 rounds of:

    3 min ergo
    3 rnds
    4 pull-ups
    6 parallet push-ups
    8 goblet squats 20kg db

    3min ergo
    left arm 20m db overhead walk
    left arm 10 db push press
    left arm 20m db farmers walk
    left arm 10 db dead lifts
    same set rigth arm

  • 40 min amrap Workout

    Result is number of reps (Round = 25 reps)

    5 deadlift 32,5kg
    5 hang power clean 32,5kg
    5 front squat 32,5kg
    5 push press 32,5kg
    5 back squat 32,5kg

  • MAKIA HIIT 4M7 Workout

    4 liikettä / 4 kierrosta / työaika 30 sekuntia / lepoaika 30 sekuntia

    Tee liikettä 30 sekuntia ja pidä sitten 30 sekunnin lepo, jonka jälkeen siirry seuraavaan liikkeeseen. Toista koko neljän liikkeen sarja neljä kertaa.

    LIIKKEET:
    1. vuorikiipeilijä
    2. sumomaastaveto + ylöstyöntö kahvakuulalla (M24/N16kg)
    3. jalkojen nostot selältään, kahvakuula
    4. hyppy boxille