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

  • Fitness Challenge Workout

    2 min ON / 2 min OFF
    1. Max strict pull-ups
    2. Max box jump step down
    3. Max strict dips (legs front)
    4. Max back rack lunges (Rx: 50/30kg)
    5. Max turkish sit-up with plate (Rx: 10/5kg)
    6. Max 2DB Devil press (Rx: 15/10kg)

  • 14.4.2020 Workout

    Juoksuvetoja & loikkia
    Kävele 5 minuuttia, hölkkää 5 minuuttia + venytykset etureidelle, pohkeille, takareisille.

    10 x 20m veto, palauttele välissä 1:30 - 2:00.

    7 x viisloikka, palauttele välissä 1:30 - 2:00.

    (Lähtee kahden jalan ponnistuksella josta vuoro jaloinen loput loikat)

    Loppu verkka 10 min kävelyä/hölkkää.

  • WOD 27/06/22 Workout

  • SKILL Workout

    Accumulate:
    For load and quality:
    15 Turkish get-ups/arm
    – Increase load as
    you are able.

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 7
    Week 1/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 2 - 85 min
    Upper body strength x 2
    Squat - 1800 kg

    Gymnastics
    MU - 65
    BMU -
    BFLY - 145
    BCTB - 70
    HSW -

    Recovery
    Sleep 3/7
    Avg. 22:50
    Avg. 7 h 50 min
    Avg. 2900 kcal/day

  • Extra Credit 11-09-2022 Workout

    Plate Egyptian Shoulder Rotation
    3 x 8 each. Rest 60s.
    +
    - Scorpion Stretch - 60s each
    - Prayer Stretch - 60s
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • EASY: Kettlebell & bodyweight intervals Workout

    E2:30 x10, alt. between a & b:
    a) 16-20 russian kbs - 12-16 air squat - 8-12 sit up
    b) 16-20 alt. kb clean - 12-16 jumping split squat - 4-6 + 4-6 single leg v-up / 8-12 tuck up

    Target: Work ~90s / interval. Overall ~70% effort.

  • Muscle & Power, AV1 Strength

    Front squat 4 RM, then 4x2 @ same weight

  • Hard routine + aerobic work Strength

    AM: 165 min
    Warm up for 15 min

    1.Gymnastics skill interval
    EMOM16:
    1) Bar muscle up - 2 2 2 2 2 2 3 3
    2) Rope climb - 8x1

    2.WL
    A. Snatch
    - Heavy single

    B. Every 30 s. for 10 lifts:
    - Snatch @ 85% of max
    - 10x1x42.5 kg

    3.Metcon
    6 x 4 min on / 2 min off:
    A) 5 Clean and jerks 60 kg + 50 Double unders > 45 kg
    B) 12 Cal bike + 20 Toes to bar > 12 bar facing burpees

    Reps A: 115 + 160 + 150 = 7 rounds + 5 CJ + 35 DU
    Reps B: 52 + 54 + 54 = 6 rounds + 12 cal + 4 BFB
    HR: 168/188

    4.Strength
    A. 5 sets (from Friday):
    12 Incline DB Bench - 20 lbs
    12 V-handle Lat pulldown - 35 kg

    B. 3 sets:
    12 barbell hip thrust w/pause at top - 55 kg
    15 banded face pulls
    20 leg raises

    PM: 65 min
    Aerobic work / easy bike for 65 min
    22.15 km, avg. speed 19.6 km/h
    HR: 118/137

  • Aikaa vastaan: soutu / BikeErg - SkiErg / BikeErg w/ punnerrus & lp-istumaannousu Workout

    Aikaa vastaan:

    • 500m soutu
    • 10 etunojapunnerrus
    • 50cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 400m soutu
    • 10 etunojapunnerrus
    • 40cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 300m soutu
    • 10 etunojapunnerrus
    • 30cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 200m soutu
    • 10 etunojapunnerrus
    • 20cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 100m soutu
    • 10 etunojapunnerrus
    • 10cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 100m SkiErg
    • 10 etunojapunnerrus
    • 10cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 200m SkiErg
    • 10 etunojapunnerrus
    • 20cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 300m SkiErg
    • 10 etunojapunnerrus
    • 30cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 400m SkiErg
    • 10 etunojapunnerrus
    • 40cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 500m SkiErg
    • 10 etunojapunnerrus
    • 50cal BikeErg
    • 10 istumaannousu lisäpainolla