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

  • DB hang squat cleand and HSPUs Workout

    21-15-9 reps for time of:

    ♀ 35-lb. DBs ♂ 50-lb. DBs

  • 4.2.2020 Sali&CF, kevyt viikko Workout

    Eilinen/Lepo

  • Snatch pulls with stop Strength

    4 kertaa, 100+% snatch maks.

    3 Snatch pulls, 2s stop polven alla

  • 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

  • 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 %

  • Gymnastics + strength + conditioning Strength

    165 min
    Warm up for 20 min

    1.HSW
    - 10 m

    2.MU
    - Drills
    - MU 14x1

    3.Back squat
    - 4x10x60 kg

    4.Gymnastics conditioning
    EMOM24:
    1) 6 KCTB (2x3)
    2) bike
    3) 8 TTB + 12 walking lunges
    4) bike
    5) 8 HSPU - abmat
    6) bike

    5.Strength accessory
    A. 3 sets:
    10 SCTB feet on box
    12 hip thrust - 60 kg

    B. 3 sets:
    12 DB press - 20 lbs
    12 bicep curl - 13 kg
    12 side lat raise - 10 lbs

  • NCC interval Workout

    4x2 min amrap

    6 deadlift
    6 shspu
    Du remaining time (move forward after 100 reps)

    Rest 1 min between rounds

  • Total workouts of the week Workout

    Total workouts of the week 10 hours, x 6
    Deload week

    Strength & conditioning
    Metcon x 2
    Aer x 3 - 115 min
    BB x 1
    Squat -

    Gymnastics
    MU - 40
    BMU -
    BFLY - 30
    BCTB - 35
    HSW - 35

    Recovery
    Sleep 3/7
    Avg. 22:40
    Avg. 7 h 45 min
    EA. 40 kcal/FFM

  • WOD Workout

    "AMRAP 5'
    5 double DB box step-up @15/10kg
    15 DU
    Rest 2 min
    AMRAP 5'
    5 double DB push press @15/10kg
    15 DU"