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

  • 02-01-2022 Workout

    A)
    Superset
    SA DB Bench Press - Neutral Grip: 4 x 6-8 each 3s down
    Rest 60s.
    Barbell Curls: 4 x 8-10
    Rest 60s.

    B)
    3 roudns for time
    3 each Turkish Get-ups @24/16kg
    40 Double Unders
    500 Meter Row
    - Goal: Sustainable pace, unbroken sets of Double Unders. Use the Row to gauge your pace.

    C)
    DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
    +
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Aerobic work Workout

    45 min
    Aerobic work
    90 s. run/60 s. walk
    5.95 km

  • Tekniikkaa Workout

    EMOMx10
    Rinnalleveto kyykkyyn x3 (nivusilta, polven yläpuolelta ja maasta)

    8x3 takakyykky

  • KAHVAKUULA RUUVIKATU Workout

    AMRAP 8 RASKAS KUULA
    - Russian swing x 20
    - Maljakyykky x 15
    - Kuulan siirto lankussa x 10+10
    - Vuorikiipeilijä x 40

    EMOM 12
    - Hollow rocks x 30
    - Rivekyykky 2KB x 12

    AMRAP 8
    - Rive+työntö x 20
    - Sit out x 20
    - Tempaus x 20
    - Tähtilinkkari x 20

  • Assult & Run Workout

    8min partner amrap
    Straight into 1600m run

    Mark your 1600m time

  • 1/24/20 Workout

    Warm up(10)
    10 plyo jumps
    10 single leg deadlift
    10 pik n grass
    10 foot pedals in down dog(2ct)
    100m run
    10 body builders
    10 active samson
    10 ring rows
    10 hollow rocks
    :30 butterfly stretch

    Workout(20)
    Not for time
    3rds
    21's bench
    21's curl
    21's dips
    21 arms only row pulls

    Finisher
    50 crunches
    1:00 min chest opener

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 5
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aerobic work x 1, 20 min
    Upper body strength x 2
    Squat 2175 kg

    Gymnastics
    MU - 35
    BMU - 15
    BFLY - 145
    BCTB - 15 (singles)
    KCTB- 80
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 1
    Avg. time to bed - 23:05
    Avg. hours asleep - 7 h 50 min
    Avg. cals/day - 2780

  • Snatch pushpressx5-5-3-3 Strength

    -build up

  • Ninjat 14-16v Voima Workout

    10 min MU tekniikkaa itsenäisesti

    5 x 1 legless köysikiipeily

    5 x 3 false grip ring row

    5 x 1-2 tempo ring dip

  • EXTRA-STRENGTH (open gym) Workout

    Warm up

    A) 4-6min easy erg

    B) Front squat warm-up:
    8-6-4-2 up to 70% 1RM

    C) Chin-up warm-up:
    3 rounds: 10 face pull + 6 ring row

    Workout

    A) Front squat
    7x2 @75-85% 1RM

    B) Chin-up
    3x8-10
    Rest 2-3min

    Avustettuna voit tehdä kuminauhalla tai käyttää aputankoa.

    C) 3-4 rounds
    8+8 bulgarian split squat (DB's / KB's)
    8-10 bench press
    Rest 2min