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

  • EXTRA-STRENGTH (open gym) Workout

    Warm up

    A) 4-6min easy erg

    B) Front squat warm-up:
    8-6-4-2 up to 75% 1RM

    C) Chin-up warm-up:
    3 rounds: 10 face pull + 6 ring row

    Workout

    A) On the minute for 10 min:
    1 front squat
    Start from 75% 1RM and build up

    B) Chin-up
    3x6-8
    Rest 2-3min

    Avustettuna voit tehdä kuminauhalla tai käyttää aputankoa.

    C) On the minute for 12min
    1. 6-8 negative push-up (3s down)
    2. 8-10 ring row
    3. 10 hip thrust (barbell / KB)

  • Swim Workout

    4 x 50m (50s.rest)
    3 x 100m (40s.rest)
    2 x 150m (30s.rest)
    1 x 200m (20s.rest)
    2 x 150m (30s.rest)
    3 x 100m (40s.rest)
    4 x 50m (50s.rest)

  • Weightlifting Workout

    2022.08.15.
    A:Snatch max
    B: Clean and Jerk max

  • Weightlifting Workout

    A:Snatch max
    B: Cean and Jerk max
    C: Snatch pull max

  • 11.8.2022 Basic Workout

    Basic Endurance 54

    6 Rounds

    3 Min Echo Bike
    3 Min Row
    3 Min Bike Erg

  • Option B: Swim, Bike, Row or Run Workout

    30-60 Minutes @ Zone 2 Heart Rate

  • CONDITIONING (ei comp) Workout

    For time:
    15-12-9
    Thruster
    Box over Jump @60/50cm
    TTB

    5min rest

    For time:
    36 Thruster
    36 Box over Jump
    36 TTB

    Overall RPE 4
    Loadings:
    Rxd: 40/30kg
    Masters: 40/30kg

  • Gymnastics (ei comp) Workout

    Every 90sec for 6 rounds:
    ~60% of max reps C2B or Pull-Up
    RPE 3-4

  • Torstai 11.8.22. Workout

    Torstai
    Active recovery
    Part 1
    10 banded pass thoughs
    3 min row
    6+6 cossack squats
    Part 2
    20 Hanging Scap circles
    3 min air bike or bike erg
    6 Jefferson curls – KB or empty barbell
    Part 3
    6+6 single leg calf raises (käytä 15-20kg levy korokkeena ja ota räkistä kiinni) hallittu liike
    3 min easy ski
    6 Thoracic bridges

    Tee 2-3 kierrosta läpi tosi rauhassa tai sit ota lepopäivä.

  • Handstand Skill Work Workout

    2x4 Kick Ups to a Wall
    ——————————————
    1x4 1m HS Walk to a Wall
    ——————————————
    2x5-8 HS Walk
    ——————————————
    6x4-5 HS Walk w/ partner
    - Partner spotting legs
    - Slowly 1 hs-walking step at a time
    —————————————————
    5x5-10 HS Steps Onto a 5kg Plate (feet on the wall)
    - 1rep = step both hands on and off the plate