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

  • 2 Moves - 100 [Barbell Reverse Lunges and Hip Thrusters] Workout

    100 - Barbell Reverse Lunges
    100 - Hip Thrusters

  • Down and Up Workout

    30-25-20-15-10-5
    Wallballs
    Power cleans
    Time cap: 16’

  • 9.5.2019 Masters EM Workout

    Raakarive + VAPU 2 x (2+1)@75%, 2 x (2+1)@80% x 4

    Te otteella VAPU + Balance 3+1@70%, 3 x (3+1)@75%, 2 x (3+1)@80%

    Ylikorkea TE veto + polvelta tempaus ( tanko liikkuu kokoajan)

    10 x (1+1)@60-85%

  • Saturday Madness Workout

    With a partner:
    AMRAP 8:
    8 Wall balls
    8 DB snatch @22,5/15kg
    *One athlete completes a full round

    Rest 60s

    AMRAP 8:
    8 Wall balls
    8 Toes to Bar
    *One athlete completes a full round

    Rest 60s.

    AMRAP 8:
    8 Wall balls
    8 Hand Release Push-ups
    *One athlete completes a full round

  • Rest day Workout

    Rest, sick 29.4.-2.5.2019

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Metcon: ma
    Aer: ke, to
    Squat: 2460 kg
    BB: -

    Gymnastiscs:
    Pull up -
    CTB -
    TTB - 25
    HSPU - 40

    MU - ma, ke, pe - 36
    BMU -
    Bfly - 85
    Bfly CTB - ti
    HSW - ti, ke, pe - 25 m.

    Sleep 7/7
    Avg. tt. bed 22:25
    Avg. t. asleep 8 h 10 min
    EA. 39 kcal/FFM

  • Strength Strength

    60 min
    Warm up for 20 min
    1.Deadlift
    Build to challenging set of 8
    - Max 4 heavy sets

    2.4 rounds of:
    A) Bulgarian split jumps 10+10 (Ilman kuormaa, hypyllä)
    B) Strict Single leg Toes to bar x 10
    C) Russian twists x 20
    - Rest 60 s. between movements-

  • Gymnastics + strength + conditioning Strength

    135 min
    Warm up for 20 min
    - 30 bfly
    - 20 HSPU

    1.GS
    A. HSW 5 min
    - 5 m.
    B. MU 50 min
    - RS
    - TWB
    - HTR
    - 2 S + MU 7 x 1
    - 1 S + MU 4 x 1
    - Total of 11 MU

    2.Strength
    A. Strict chin up - 5 RM

    3.Conditioning
    A. Every 4 minutes for 5 rounds:
    10 cal Assault bike
    - 15 15 15 14 15 s.

    4.Accessory
    A. 3 rounds:
    5+5 Quadruped shoulder CAR
    5 Scap push ups straight into
    5 m Seal walk
    300 m easy Ski-erg

  • Rest & active recovery Workout

    30 min
    2 min run/1 min walk
    4.6 km
    120/146
    6.39/4.09 min/km

    Lihashuolto JH 60 min

  • Gymnastics + aerobic work Workout

    150 min
    Warm up for 20 min
    - 20 HSPU
    - 25 TTB

    1.GS
    A. MU 50 min
    - RS
    - TWB
    - HTR
    - 2 S + MU 8 x 1
    - 1 S + MU 5 x 1
    - Total of 13 MU

    B. HSW 20 min
    - Drills
    - 10 m.

    2.Aerobic work
    A. For 60 minutes:
    5 min Erg - row
    25-40 s Wall facing Handstand hold
    5 min Erg - run
    10 Shoulder extension bridges (1s pito yläasennossa, lavat yhdessä)
    5 min Erg - bike
    8+8 KB Front rack crossloaded reverse lunge
    Result: 3 rounds + 3 min row