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

  • Metcon Workout

    For time:
    40m sled push (heavy)
    40 kb swing 32/24 kg
    40 wall ball
    40/32 cal erg

    Tc 8min

  • ”Rowing with Annie” Workout

    ”Rowing with Annie”

    Aikaa vastaan:

    • 50 DU
    • 50 istumaannousu
    • 500m soutu
    • 40 DU
    • 40 istumaannousu
    • 400m soutu
    • 30 DU
    • 30 istumaannousu
    • 300m soutu
    • 20 DU
    • 20 istumaannousu
    • 200m soutu
    • 10 DU
    • 10 istumaannousu
    • 100m soutu

  • 2 x 7 min töitä ja 3 min lepo Workout

    7min
    Thruster 1 kp 2,4,6,8,…
    Tuplanaruhyppy 20-30

    3min lepo

    7min
    Tiukka varpaat tankoon/polvien nosto 2,4,6,8,…
    Sukkulajuoksu 15m 2,4,6,8,…

  • 24.3.2024 "Flight Simulator" ( Deload Cycle ) Workout

    "Flight Simulator”

    Double Unders

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    TC 20

    Rules:
    You must complete each set consecutively before moving onto the next
    Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
    You will start over on the set you were attempting if you do not get the desired number consecutively.
    Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
    You must break in between sets
    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
    There is not modifying!!!!
    We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

  • Bulgarialainen jakokyykky 3x6+6 Strength

    Bulgarialainen jakokyykky 3x6+6, rakenna mukavaan painoon

  • Weighted pull up Strength

    7 x E2MOM
    3-5 weighted pull up
    - leave 2 reps in the tank

  • Back squats, bike erg & air squats Workout

    "Metcon (quality)

    EMOM for 20 minutes of:
    1) 10 Back squats, moderate weight.
    2) 20/15 Calories bike erg
    3) Max reps air squats
    4) Rest

    "

    "Harjoituksen tarkoitus on kehittää lihaskestävyyttä jaloissa. Tavoite on tehdä annetut liikkeet ja toistomäärät aina annetulla minuutilla.

    Ajatus on kuormittaa jalkoja monipuolisesti lisäpainoilla, ergometrillä sekä ilmakyykyllä. Panosta hyvään tuntumaan ja mekaniikkaan.
    Takakyykyt ja ergometri vievät aikaa 30-45s. hyvässä variaatiossa. Räätälöi painot ja määrät tarpeen mukaan.
    "

  • Jerks Workout

    3 x 2 jerk dip + 2 jerk drive
    - technical weights

    3 x 3 paused split jerk
    - 2sec pysäytys dipin ala-asennossa
    - leave 2-3 reps in tank
    - rest 2 min btw every set

  • 100 push-ups unbroken journey Workout

    Try to get 100 push-ups unbroken.
    If you can do a max of 20 now, then 20 * 2 = 40.
    40/3 = 14 (always round up)

    So week 1:
    20, rest 1 minutes followed by 3 rounds of 14 with a minute rest between

  • Skills Workout

    The Pull-over

    Technique for 20 min