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

  • Barbell emom 10min Workout

    3 DL + 3 Hang Power Clean + 3 STOH

  • Anaero Wattbike Workout

    5x 45s GO, 3:30 rest

  • Hard Routine 1 Strength

    Total 100min
    10 min DU practice
    WU: 5min row, barbell warm-up
    Strength: 1 squat clean + 5 push press x 4
    WOD, Kuntotesti # 1: Yleinen lajitaito ja voima, aerobinen kunto
    3x3 rounds, 3min recovery after each round, 6min recovery after each set, time cap 60min

    50 DU
    15 thruster 20kg
    15 pull-ups
    3 rounds
    15 box jump 20"
    15 T2B
    15 burpee to 15cm target
    3 rounds
    450m run
    25 KB swing 16kg
    50 DU

    Result: 2 sets + 5 min recovery > left to do 1min recovery, last set
    500m row

  • Hard Routine 3 Workout

    Total 75min
    Hard Routine -kurssin 3. kerta
    Loikkia ja mäki-intervalli Laajavuoressa
    WU: running
    Loikat 3x3 vuoroloikka eteenpäin, vuoroloikka ylöspäin, luisteluloikka
    Nousu laskettelurinteen päälle hissikuilua pitkin x 5
    Tavoitesykkeet 150-160, 160-170, 170-180, 175-185, max.
    Nousujen ajat, keski- ja maksimisykkeet:
    1. 5.45, 156, 165
    2. 5.50, 160, 173
    3. 5.30, 164, 176

  • Snatch Balance Workout

    There is no description for this WOD as it is stat.

  • CFPR Workout

    5 rounds

    400 mt run
    12 dead lift bodyweight
    21 box jumps

  • Partner Chipper (Regional team event 7) Workout

    Regional Team event 7.

    Row 500m and 127 Double Unders (one person double unders while one rows, you swap when both are complete)
    50 Deadlifts 125/85kg Alternating between partners every 5 reps with partner holding bar at waist
    50 TTB Alternating every 5 reps with partner hanging from bar
    The team event is done in a progression format with Male and Female partnerships, we will be doing 1 round for time in partnerships (1 Male and 1 Female).

  • Back squats and push-ups 10 min on the minute Workout

    Odd minutes: 5 x back squat
    Even minutes: 12 x hand release push-up

  • Couplet of Hang Power Clean x 5 & Walking Lunges with weight overhead 50' Strength

    I did a couplet of 5 hang power cleans followed by 50' walking lunges with weight overhead. I didn't really do it for time, but just kept a good pace and trying to lift properly and get back onto the walking lunges ASAP after the HPCs.
    Hang Power Clean: bar, 75, 95, 115, 135 x 4 (or 5?)
    Walking Lunges with weight OHD: 25, 35, 45 x 5
    This probably took me about 16:00 maybe a little more.. I think I did 5 rounds with 45 & 135, but not positive.

  • Jacked gymnastics Workout

    Morning: 20 min
    1.5 min walk, 1 min run
    7.43/5.40 min/km

    Evening: 110 min
    1.Jacked gymnastics workout
    A. Mobility
    2 rounds:
    - 10 x seal pass-throughs
    - 60s kneeling thoracic twist hold on each side
    - 30s controlled shoulder flexion pulses with bench
    - 90s shoulder flexion hold with bench

    B. Own addition: ring MU practice for 60 min
    - Progressions
    - Ring MU 8 x 1 reps

    C. HSPU Strength
    Negative Strict Parallette HSPU (7 x 4, rest as needed)
    > Scaling option 1: Use bumper plates and reduce the deficit
    > abmat + 25 kg plates, 7 x 4 reps

    D. Handstand Skill & Endurance
    5 rounds:
    - 30s max effort handstand side steps to bumper plate
    - 30s rest
    - 30s max effort handstand back steps to bumper plates
    - 30s rest
    > Scaling option: remove the plate(s) altogether and just step
    Steps x 6 sets, HS hold x 4 sets