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

  • Medium Grind Workout

    4 rounds for time:

    15 cal Echo bike
    7 d-ball cleans
    10 ghd sit-ups

    R5JC

  • 16.9.2023 Warmup Workout

    Bike

    3:00 Easy
    1:00 Target
    2:00 Easy
    1:00 Under Target

  • Tuesday 30-04-2024 Workout

    WARM-UP

    LINE DRILLS
    8m of…
    Toe Walk
    Heel Walk
    Forward Hurdlers (kick leg back and bring up and around)
    Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards)
    Straight Leg Kicks
    Quad Stretch + Reach
    Butt Kickers
    High Knees
    Bear Crawl
    Quad Crawl

    Into…

    2 ROUNDS
    100M Jog
    5/5 DB Halos
    5/5 SA DB Press
    5/5 Suitcase DB Deadlift
    10 Deadbugs

    EXTENDED WARM-UP (ALL)

    5 SETS
    3-5 Deadlifts
    5-7 DB Push Press
    100m EZ Jog
    Start Moderate and build slightly past Workout Weight.
    -Rest As Needed b/t Sets-
    - RPE 5

    WORKOUT (PERFORMANCE)

    3 ROUNDS FOR TIME
    200m Run
    21 DB Push Press (22,5/15)
    200m Run
    9 Deadlifts (100/70)
    (Score is Time)
    - RPE 9

    WORKOUT (FITNESS)

    3 ROUNDS FOR TIME
    200m Run
    21 DB Push Press (15/10)
    200m Run
    9 Deadlifts (85/60)
    (Score is Time)
    - RPE 9

    OPTIONAL COOL DOWN (ALL)

    2-3 SETS FOR QUALITY
    10 SLOW Arm Haulers
    10 Alt. Plate Around the Worlds
    1:00 Thoracic Spine Foam Roll
    -Rest as Needed b/t Sets-

    https://vimeo.com/938104255?share=copy

  • Zone 3 bike intervals Workout

    6x4' zone 3 efforts
    2mins easy pedaling between sets

  • light and long Workout

    3x
    1 min bike
    12 scap push ups then 5 push ups
    10 bulgerian split squat e/s

    EMOM 45

    1) 50s. Bike erg
    2) 5 strict chest to bar pull ups
    3) 10m farmers walking lunges 2x 32/20kg
    4) 20 ghd sit up
    5) rest

  • Full body Workout

    A: Triple jump x8
    B: Push ups 5xMax
    C: Double KB clean & press 3x3
    D: SA KB rows 2set
    E: Kb skull cruschers 1xMax
    F: For time:
    50-40-30-20-10 Rkb swing

  • Are your ready? Workout

    For Time:
    6 Muscle Ups
    24 cal Row
    16 cal Bike
    16 (8 each arm) Dumbbell Squat Snatches 50lbs/35lbs
    15 cal Bike
    24 cal Row
    6 Muscle Ups

  • 21.10.2024 Workout

    MAURI LAAKSONEN & PEKKA HEISKANEN

    --

    the warm-ups are the same as in the gym program!

    SNATCH SHOULDER PRESS + PUSH PRESS + OHS
    3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

    HIP MUSCLE SNATCH + OHS
    3-4x [3+3]@light barbell / stick, rest btw sets 2min

    TALL SNATCH + OHS
    3-4x [3+3]@barbell, rest btw sets 2min

    POWER SNATCH from POWER POSITION
    3-4x 2-3@barbell-light weight, rest btw sets 2min

    BLOCK BACK SQUAT 90°
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 100% = 1RM BS

    RDL *sn-grip, use straps
    5x5@moderate weight, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    10+10x SIDE BEND *kb

    Rest as needed

  • 1 "Ansaitut raudat" Workout

    Kilpailija suorittaa 18 minuutin aikana mahdollisimman monta kierrosta :

    32 Du
    16 Cal Row
    12 T2B
    4 Snatch

    Tempauksen painot:
    Naiset: 40-45-50-55-57,5-60-62,5-65-67,5-70kg
    Miehet: 60-70-80-85-90-95-100-105-110-115

  • 10 min EMOM 2xShoulder press Strength

    10 min EMOM:
    • 2 Shoulder Press
    + 2 Deadlifts
    Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.