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

  • Mave 6x10 sarja/2min Strength

    110kg

  • ”Split triplet, ish” Workout

    Conditioning
    ”Split triplet, ish”

    5 Rounds for Time
    5 Strict Pull Ups
    100 Double-Unders
    10 Dumbbell Hang Split Snatches (45/35 lb)
    10 Dumbbell Hang Clean-and-Jerks (45/35 lb)
    Time Cap: 20 minutes

    This event is a modified version of Games 2019 event Split Triplet. Only the pegboard is changed into strict pull ups and Dumbbell weight is scaled into lighter weight. (Games weights were 80/55lbs) Remember the importance of scaling! Double unders should not take over 2 minutes and DB should not be too heavy. These are new movements for most so focus on technique.

  • 5x3 split jerk Strength

    Warmup :
    2 x 10 split jumps
    2 x 5 strict press in split position
    2 x 5 tall jerks
    5 x 3 split jerks

    *Technique work with easyish weights. First two movement with an empty bar just fo practice. Climb up to challenging set of 3 split jerks. Remember focus is in the split position - do not go too heavy.

  • Front squat 5x4 Strength

    Five sets of four reps of front squats

  • Omakeksimä Koronatreeni Workout

    Alkuverryttely: keksi itse liikkeitä ja tee noin 6 peräkkäin ja sopiva määrä toistoja

    EMOM 7x4 = 28

    1) soutu 10cal
    2) wall ball 15x
    3) DB bench press 10x10
    4) rest

  • REST DAY / MOBILITY Workout

    Tee jotain kevyttä ja mielekästä = kroppa ja mieli palautuu treeneistä ja arjen kiireistä :)

  • Heavy medball & bike Workout

    2-4-6-8-10-8-6-4-2
    Med Ball clean 30 kg

    Inbetween each set do 10 CAL ASS bike

  • 45 min EMOM Workout

    -Row 7 cal
    -Box jump 9
    -Airbike 6 cal

  • Box P 24-04-2020 Workout

    STRENGTH
    1a) Close Grip Bench Press: 4 x 5. Rest 45s.
    - perform 1 warm-up set then start adding weight
    - add weight each set building to a heavy 5
    - Exceed weight from last week
    1b) Gorilla Kettlebell Rows: 4 x 8 each. Rest 45s.
    - same weight as last week
    - 1 warm-up set then all 4 work sets with one weight.
    - Goal: 4 working sets with feet planted and a tight core on the Bench, Hip hinge and stable spine on the Rows.

    CONDITIONING
    Every 3:00 x 5 sets:
    10 C2B Pull-ups
    15 Push-ups
    45 Double Unders
    - Goal: Finish the work within 1:30 each round.

    EXTRA CREDIT
    Dumbbell Pull-overs: 4 x 10. Rest 60s.

    COOLDOWN
    Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

  • Hard routine + strength + aerobic work Strength

    AM: 135 min
    Warm up for 15 min

    1.Strength
    A. Push press
    Build to RPE 8 Triple
    - 47.5 kg

    B. 3x3 @ Top weight
    - 47.5 kg

    C. Weighted Chest to bar
    Quick 3 RM

    2.Conditioning
    3x4 min on/1 min off:
    90 s. Erg - AB (20 cal, 65-60 rpm)
    10 Box jump overs
    1 Rope climb - legless
    Reps:
    1 rnd + 80 s.
    10 s.+10+1+90 s.+10+1+15 s.
    75 s.+10+1+90 s.
    HR 168/181

    3.Strength accessory
    A. 3 sets:
    Strict pull ups x Tough - 9 8 8
    Ring push ups x Tough - 12 12 12

    B. 4 sets:
    8+8 DB press - 12.5 kg
    15 bicep curl - 15 kg
    10+10 DB row - 35 lbs

    C. Core
    Tabata V-ups/side heel touches

    PM: 50 min
    Aerobic work
    2 min walk/1 min run
    6.45 km
    HR 117/150