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

  • Intervals + gymnastics + weightlifting + strength Strength

    AM: 60 min
    Warm up for 10 min
    1.Conditioning
    A. Every minute on the minute for 30 minutes:
    1) Bike @ 85% effort
    2) Max reps Box jump overs - 24"
    3) Rest
    - Aim for consistency!
    Bike meters: 430, - , 370, 370, 370, 270
    Row cal: 15 15 15 15
    BJO: 17 23 23 23 23 23 23 23 23 24
    HR 165/182
    Cool down for 15 min

    PM: 150 min
    Warm up EMOM12 + 20 m HSW
    1.Gymnastics
    A. RMU practice
    - RS 3 x 8
    - TWB 3 x 3
    - HTR 3 x 1
    - MU as. 3 x 1
    - MU 1
    B. Every 90 s. for 12 minutes > E2MOM36:
    1 MU
    - Total of 19 MU

    2.Weightlifting
    A. 3 sets:
    10+10 Lateral band walk steps
    6+6 Pallof press in split position

    B. Clean and jerk
    Heavy 2+1 for the day
    - Power clean + split jerk

    3.Strength
    A. 1 1⁄4 Front squat - heavy double @ rpe 8.5
    - Not done

    B. 3 sets:
    10 Hip thrust -55 60 60 kg
    10+10 Single leg knee extensions (laitteella) > side leg raises w/1 s. pause @ top, 15/side

  • Run Workout

    For time with slow pace

  • Good Morning Strength

    Good Morning 4x8 70% 1RM Clean

  • Snatch complex Strength

    5 rounds E2MOM:

    1 snatch pull
    1 high hang power snatch
    1 hang power snatch
    1 power snatch

  • Aerobic work + gymnastics + weightlifting+ strength Strength

    AM: 85 min
    1.Aerobic work for 50 min (torstain aamulenkki)
    Crosstrainer
    133/147
    2.Mobility work for 35 min

    PM: 160 min
    Warm up: EMOM12 + 11 m HSW
    1.Gymnastics
    A. RMU practice for 60 min
    - TWB 3 x 3
    - RS 3 x 8
    - HTR 4 x 1
    - MU as. 2 x 1
    - MU 8 x 1
    - Total of 10 MU

    B. TTB practice for 5 min

    C. 2 Max effort sets of UB Toes to bar
    - 24 + 12 reps
    - Rest 2 min between-

    2.Weightlifting
    A. Power clean and jerk, heavy 1+2 of the day

    3.Strength
    A. Front rack hold 3 x 5 s. - 100 kg

    B. Back squat - not done (polvi kipeänä)

    C. 5 sets:
    1-3 Strict eccentric Ring muscle up + max effort strict chest to rings
    - 1+7, 1+5, 1+5, 1+4, 1+4

    D. Every 90 s. for 15 minutes:
    10 s. Sled sprint all out @ moderate load
    - 20 kg

  • Endurance Workout

    For Time:
    Assault Bike 100 Kcal @ max effort
    5:00 rest
    Row 100 Kcal @ max effort

  • WOD 051218 Workout

    ‪7 RFT‬
    ‪15 Pull Ups‬
    ‪12 Alt Pistols‬
    ‪9 BBJO

  • 5 rounds Workout

    15-12-9-6-3:
    - Snatch (50/35-60/40-70/45-80/50-90/55)
    - HSPU
    - Burpee over bar

  • Helppo-Heikin kevyet aamukahvit Workout

    2 rounds (easy pace)

    3 min air bike/row
    10 x walking lunge w/ 2 kbs (32kg)
    3 min air bike/row
    10 x leg rise
    3 min air bike/row
    30 x DU
    3 min air bike/row
    10 push up
    3 min air bike/row
    10 burpee

  • High Hang Power Clean 4x10 Strength

    4 x 10 reps ahap