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

  • Aerobic work Workout

    45 min
    1 min walk/1 min run
    6.55 km
    7.11/5.01 min/km
    117/145

  • Aerobic work + gymnastics + strength Strength

    AM: 85min
    5min Ski-erg - n. 2.40/500 m
    5min Run - 6.00 min/km
    5min Bike
    131/142

    PM: 140 min
    Warm up EMOM14 + 9 m HSW
    1.Gymnastics
    A. BMU practice for 25 min
    1 1 2 2 3 3 3 3 = 18 BMU

    B. Toes to bar:
    - 3x5 on everything
    - Kip swings
    - Kip swings + Knees to chest
    - Kip swing + Straight leg raises to parallel

    C. TTB capacity:
    Every 3 minutes for 15 minutes:
    Big set of Toes to bar
    Row easy rest of the round
    - 20 15 12 12 12 reps

    2.Weightlifting
    A. Snatch from blocks above the knee
    - Heavy single of the day

    3.Strength
    A. Front squat - 3 x 1 @ 92% - 3 x 1 x 80.5 kg
    - Rest as needed

    B. Tabata hollow rock

  • PMK -Elämäsi asemapaikka Workout

    3 rounds for quality:

    Pyörä (3 min steady pace)
    Penkki (30%/60%/90%)
    Maastohiihto (3 min steady pace)
    Mave (30%/60%/90%)
    Kajakki (3 min steady pace)
    Kyykky (30%/60%/90%)

    Penkki/Mave/Kyykky reps 15-9-3
    P-M-K ergos (bike, ski, row)

  • Knee saver Workout

    5 rounds
    25 cal assault bike
    5 strict HSPU
    15 KBS
    5 bar MU

  • Metcon Workout

    15' EMOM
    1 Rope climb
    15 barbell rows
    20 KB swings

    Score: barbell row weight

  • Warmup Workout

    200CAL Airdyne

    3 rnds
    5 up to downward dog transitions
    10 good mornings
    5 inch worms

  • Deadlift 5 x 3 Strength

    Heavy 5 x 3

  • Triple Tabata Teaser Workout

    3x tabatas @ 20:10 x 8
    1- Heavy Dumbbell Walking Lunges (don’t put d/b down)
    2- alternating between, power cleans & box jumps
    3- assault bike

  • 18.11.2018 Workout

    Painonnosto on mukava harrastus ,joka toimii erinomaisena oheisharjoittelu muotona lajiin kuin lajiin :)

  • Extra Credit 18-11-2018 Workout

    Banded Pulldowns: 3 x 20. Rest 60s.