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

  • Pallomeri Workout

    2 rounds
    5 min AMRAP 1
    200 m run with medicine ball/ pallon kanssa juoksu 200 m
    Rest of time:
    Wall ball diamond push up x 5/ timanttipunnerrus pallon päällä x 5
    Wall ball ground to overhead x 10 / maasta suorille käsille x 10
    Wall ball sit up x 15 / istumaan nousu x 15

    REST 2 min

    5 min AMRAP 2
    200 m run with medicine ball/ pallon kanssa juoksu 200 m
    Rest of time:
    Wall ball push up x 6 / etunojapunnerrus pallon päällä x 6
    Wall ball squat x 12 / pallon kanssa kyykky x 12
    Wall ball russian twist x 18 / russian twist pallon kanssa x 18

    REST 2 min

    5 min AMRAP 3
    200 m run with medicine ball/ pallon kanssa juoksu 200 m
    Rest of time:
    Wall ball climb x 7 / pallon päällä kyynärnojasta ojennukseen x 7
    Overhead walking lunge / askelkyykky valassa x 14
    Istumaan nousu jalat ilmassa ja pallo jalkojen päällä x 21/ sit up + medicine ball with Your legs x 21

  • C. Strongman Conditioning Workout

    7 RFT
    9 sandbag over shoulder @150lbs
    7 ring pullups
    rest 2 min between rounds

  • "HOME WORKOUT" Workout

    A.
    Warm up jog/run:
    5-10min.

    B.
    4x9min / Rest 3min.

    First: 6min: 90-95%/20min. avg speed
    Last: 3min: 95-105%/20min. avg speed
    Rest 3min...

    C.
    Cool down walk:
    5-10min.

  • Hard routine + aerobic work Workout

    120 min
    Warm up for 25 min

    1.Gymnastics
    4 rounds, rest 1 min between:
    8 cal bike
    20 + 20 DU
    2 kip pull up + 2 TTB + 2 CTB

    2.Metcon
    2 RFT:
    50 wall ball
    30 cal bike
    30 TTB
    20 DBS @ 15 kg
    Time: 18.11, rounds 9.11 + 9.00
    HR 172/188

    3.Strength
    Alt. btw. A & B for 2 rounds:
    A. 10 KB strict press + 8 STTB
    - 10 kg

    B. 8 feet el. ring row + 8 ring push up

    4.Aerobic work
    Easy bike for 30 min
    11500 m, 2.36/1000 m
    HR 120/130

  • Clean/jerk Strength

    12min otm every 2min
    Squat clean+hang squat clean
    2 jerks

  • Henkeli 300220 Strength

    ** Clean, pull ups + accessory...**
    Clean 6x2 (6 kovaa työsarjaa)

    Pull ups 4x3. Use extra weight if needed

    For quality:
    3-4rds
    6-10 double kettlebell front rack box step ups (per leg)
    60m sand back/d-ball/atlas stone carry (women 30-50kg, men 50-70kg. Kuorma vartalon etupuolella, ei hartialla)

    Mark your Clean weights here 👇🏻

  • Rowing intervals + gymnastics + strength Strength

    AM: 50 min
    Warm up for 10 min
    1.Rowing intervals
    A. 3 rounds:
    4 min on/1 min off @ VK1 – VK2 pace
    - 2.10, 2.10, 2.10 (160 w)
    Rest 3 min
    B. 3 rounds:
    4 min on/1 min off @ Slightly faster than first sets
    - 2.07, 2.07, 2.07 (170 w)
    HR 154/176
    Cool down for 5 min

    PM: 130 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 15x1 + 5x2
    - MU x25

    3.BCTB
    - Drills
    - BFLY x20
    - BCTB x15

    4.Weightlifting
    Snatch x 1
    Go every 90 s. x 12, start @ 60 %

  • A. HSPU Progression Workout

    E3MOM x 3
    max SHSPU

  • Main site Thursday 200430 Workout

    For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

    Post number of minutes completed

  • Conditioning Workout

    Alternate between A&B

    Amrap 4 Mins x 6 sets

    A:
    8 USA swing @24/16kg
    8 Goblet squat
    8 HR Push Up
    8 box jump

    2 mins REST

    B:
    16 air squat
    16 shoulder taps in pike on box
    16 m Front rack carry LEFT@24/16kg
    16 m Front Rack carry RIGHT