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

  • Nanorosso 11.01.21 Workout

    3 km erg bike
    100 double under
    50 burpees
    100 double under
    3 km erg bike

  • Juokse ja kyykisty Workout

    AMRAP 12 min ( 3 x 4 min. settiä)

    10 viivajuoksu + lattian kosketus
    4 hang snatch / 15 kg BB
    Wall ball / 9 kg ( loppuaika ~ 9 toistoa)

    2 min. treeniaikaa, 2 min. taukoa ennen uutta settiä

  • 10rnds: BikeErg / kb snatch / row / kb c&j / SkiErg / AbMat-sit-up Workout

    10 rounds for time:

    • 30-27-24-21-18-15-12-9-6-3cal BikeErg
    • 30-27-24-21-18-15-12-9-6-3 kettlebell snatch
    • 29-26-23-20-17-14-11-8-5-2cal row
    • 29-26-23-20-17-14-11-8-5-2 kettlebell clean & jerk
    • 28-25-22-19-16-13-10-7-4-1cal SkiErg
    • 28-25-22-19-16-13-10-7-4-1 AbMat-situp

    W 12kg / M 16kg

  • Paused front squat 2x3 Strength

    Pause at the bottom for 3 seconds

  • Rowing intervals + gymnastics + weightlifting Strength

    AM: 60 min
    Warm up for 5 min
    1.Rowing intervals
    8 x 4 min on:2 min off @ VK2-MK pace
    - Pace: 2.08, 2.07, 2.06, 2.05, 2.04, 2.04, 2.04, 2.03, avg. 2.05/500 m
    - Watts: 167, 171, 175, 179, 181, 182, 183, 187, avg. 178
    HR 163/186
    Cool down for 5 min

    PM: 120 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 6x1 + 10x2
    - MU x26

    2.BCTB
    - Drills
    - BFLY x15
    - BCTB x20 (singles)

    3.Weightlifting
    Power snatch + snatch 1+1
    Go every 90 s. x 12, start @ 60 %

  • Thursday Optional Cardio or Rest Day Workout

    Air bike, Bike erg or Run
    Warm Up
    2 rounds
    50 marhing (polvennostot paikallaan vuorojaloin)
    20 alt leg bodyweight RDL
    20 shoulder taps on push up plank
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Squat hold

    Metcon
    5 min from easy to moderate speed
    rest 2 min
    2 sets
    4 min moderate, rest 2 min
    2 min moderate, rest 1.5 min
    1 min moderate/fast , rest 1 min
    :30 moderate/fast
    rest 3 min and go for new set

    5 min recovery which is slower speed than easy pace.

    total time 39 minutes for this cardio workout including rest times.

    Mobility for today
    3+3 min glute/side/low back smash with roller
    3min upper back smash with roller
    10 /10 thread the needle

  • Yläcorehiki Workout

    For time
    9 Mu/pull-up
    18 T2b
    27 kb swing 32/24kg
    36 cal ski
    72 sit-up

  • Bench press Strength

    3@70%
    3@80%
    3@90 +

  • Ninjat 14-16v WOD Workout

    3 x for time

    12 wallball
    5 bar muscleups / 10 chest to bar pull ups

    then

    3 x for time

    12 wallball
    3 ring muscleups / 9 ring dips

  • Endurance WOD Workout

    For 40 minutes at consistent pace:
    35 double unders
    25 KB swings 20/12 kg
    15 m quadruped crawl (7,5 m + 7,5 m)
    10 alternating pistol squats
    5 pull ups
    90 s rest