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

  • 29.8. yläkroppa Workout

    5 rounds:
    Mu 5+ reps
    Hspu 5+ reps

    3 rounds:
    DB press 10-12
    Weighted sit-up 10-12

    10min 30on/30off
    Ski

  • Lyhyt PK-B Workout

    Aerobic condition:
    10 min: C2 Bike
    4min: ski or row
    8 min: C2 Bike
    4 min: ski or row
    6min: C2 Bike
    4min ski or row
    4min: C2 Bike
    4min ski or row
    2min: C2 Bike
    4 min ski or row
    Go easy aerobic pace.

  • Partner WOD Workout

    20 min AMRAP
    10 back rack lunges 95/65
    200m run or 12/10 cal bike
    10 wallballs

    Every 2:00 both partners do 10 push ups

    *1 person works 1 person rests except for push ups.
    * person working must complete all reps for the movement cannot break up wallballs or lunges.

    • if 1partner is running/biking at the time of push ups both partners wait til both are back in gym to start push ups. Both partners must be done with push ups before you continue on with AMRAP.

  • 21-15-9 back rack lunges & leg lift Workout

    Reps 21-15-9
    - Lunges bb back rack 45kg
    - leg lift strict

  • Työntö saksaamalla Strength

    1 RM työntö saksaamalla

  • B4. Behind neck power jerk Workout

    4 x 2 @ 73-77% of jerk 1RM

  • Extra Credit 11-09-2020 Workout

    Upper-back Triset: 3 x 10 each. Rest 60s.
    +
    - Global Foam Roll Thoracic Spine x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • Total workouts of the week Workout

    Rest day, total workouts of the week 13 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 105 min
    Upper body strength x 3
    Squat - 1165 kg

    Gymnastics
    MU - 60
    BMU -
    BFLY - 80
    BCTB - 85
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 22:55
    Avg. hours asleep - 7 h 40 min
    Avg. cals/day - 2850

  • 1.7.22 KUNTO Workout

    EMOM 35 (45s ON, 15s OFF) 6 rounds
    1) row
    2) burpee box step ups
    3) medball carry
    4) plate ground to overhead
    5) v- ups / tuck ups

  • A. Primer Workout

    E4MOM x 4
    2 pegboards
    15 cal row
    10 kipping DHSPU