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

  • Olympics & strength Strength

    Total 80min
    A. WU 500m row, 3x20 abs&backs, mobility
    B. Strength
    1. HBBS nousu 3 max 90%, 5-10kg alle todellisen maksimikolmosen
    2. Tempaus high hang 5x2
    Barbell WU
    2x25 2x25 2x27.5 2x30 2x30
    3. Askelkyykky tanko niskassa jalkaa vaihtaen 4x6 6x35kg 6x40 6x42.5 6x42.5
    C. Post WO 300m row

  • Metcon + Gymnastics WOD Workout

    Total 60min+60min
    A. WU 2000m row, mobility
    B. Metcon 5x1000m row/2min rest in between
    Nousujohteinen kuormitus, viimeinen veto yli anaK.
    1. 1000m 4.22, 2.11/500m, 160/167
    2. 1000m 4.16, 2.08/500m, 165/173
    3. 1000m 4.15, 2.07/500m, 167/177
    4. 1000m, 4.10, 2.05/500m, 172/183
    5. 1000m, 4.05, 2.02/500m, 179/188
    Avg/max HR 163/188, keskivauhti 4.13/1000m, 2.07/500m
    2 min rest
    3 rounds for time:
    30 DU, 20 AMSU, 15 KBS 20kg
    Result: 6.29, 176/187
    Post WO: 2000m row

    D. Gymnastics skills WOD
    A. WU, 3 rounds: run - jump - rope climb
    B. Gymnastics skills
    Mobility
    Permannolla hypyt ja loikat
    Kuperkeikkavariaatiot
    Puolivoltin opettelua

  • Time Trial Workout

    Choose ONE of the following sports

    Swim 1200m TT

    Bike 15M TT

    Run 5k TT

    Row 5k TT

  • Olympics Strength

    Total 90min
    A. WU 500m row, 40 abs & backs, mobility
    B. Olympics
    Barbell WU

    1. Tempaus nousu 1-2 max

    2. Työntöveto 2x maasta taskulle + 2x riipusta polven alta, olkapäät ylös ja potku
      80% 90% 100% 110% 45kg 50kg 55kg 62.5kg

    3. Abs & backs
      Back extensions 3x12x60kg
      4x10-15: jalkojen lasku, weighted situps 5kg, rutistus 5kg, kahvakuularutistus 20kg KB

  • GarageFit NC - 20141106 Workout

    WOD 1:
    5 round for time of:
    15 thrusters
    30 double unders
    400m run

    WOD 2:
    5 rounds for time of:
    15 thrusters
    30 double unders
    30 burpees

    WOD 3: (Beginners)
    5 rounds for time of:
    15 squats
    15 sit ups
    15 push ups

    Beginners do WOD 3. All others do WOD 1 unless you have an injury preventing you from running, then do WOD 2.

  • TGU's, boxjumps and swings Workout

    For time:

    30 Alternatin Turkish Get Ups

    then

    30-20-10

    Box Jumps (30/24)

    Kettlebell Swings (53/35)

  • Jerk Strength

    Every 2 minutes, for 20 minutes (10 sets):
    Jerk
    *Sets 1-2 – 3 reps @ 60%
    *Sets 3-4 – 2 reps @ 70%
    *Sets 5-6 – 2 reps @ 80%
    *Sets 7-8 – 1 rep @ 85-90%
    *Sets 9-10 – 1 rep @ 90-95%

  • Back squat Strength

    3x3, 2x1

  • ME: One arm shoulder press and push press with kettlebell Strength

    Do 3 sets of 3 of both movements for both sides

  • Short Interval Workout

    "1/2 Tosh"
    Swim (THU): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio
    Bike (THU): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio
    Run (THU): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio
    Row (THU): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio