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

  • Endurance Workout

    • 5 Interval of:
    Run 800 m @ > 90% MHR
    1:1 rest each interval

  • Hard routine + strength Strength

    180 min
    Warm up for 25 min

    1.Snatch from low hang
    A. H2

    *2.Strength
    A. 4 sets:
    5 Shoulder press - 27.5 30 30 32
    Max effort foot elevates Ring row - 13 9 9 8
    - Rest as needed

    3.Metcon
    A. "Modified Chief": 5x3min on / 1min off:
    3 squat cleans 40 kg
    6 Push ups
    9 Kb swing @ 24 kg
    Total reps: 15 rounds + 1 clean

    4.Strength
    A. 4 sets:
    10 sa. DB press - 25 25 25 25 lbs
    8 seated rope pull up

    B. 3 sets:
    12 side lat. raise sta. - 10 10 10 lbs
    15 bicep curl - 15 15 15 kg

    C. 3 sets:
    12 side lat. raise bea. - 2.5 2.5 2.5 kg
    8 sa. DB row - 15 15 15 kg
    7 bicep curl & press - 20 20 20 lbs

    D. 3 sets:
    8+8 Reverse lunge to knee lift
    6+6 Half kneeling Bottom up KB press - 6 6 6 kg
    15-20 s/side Side star plank

    E. EMOM7: abs

  • Good Mornings (Wide Stance) Workout

    Dynamic Effort - Good Morning (Wide Stance)
    10:00 - 95#
    5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5

  • Assault+Row+DU EMOM33 Workout

    EMOM 33
    1) Assault 10 cal
    2) Row 10 cal
    3) 40 DU

    Tabata meininki
    Teho n.90% max

  • Gymnastics + weightlifting + strength Workout

    135 min
    Warm up + COS 20 min

    1.MU
    - Drills
    - MU 12x1 + 3x2
    - MU x 18

    2.Power clean
    - Controlled touch n go triples up to 75 % effort
    25 27.5 30 32.5 35 37.5 40 42.5 45 47.5 kg

    3.Back squat
    - 3x5 @ 60%
    - Rest as needed
    - 3x5x57.5 kg

    4.Aerobic work
    A. 3 rounds:
    500 m Row
    10 Banded face pulls
    1000 m Bike
    7 Supinated Lateral raises
    Time: 19.40

  • B1. Clean from blocks Strength

    Build to today’s heavy Clean from High Blocks – the barbell should be at mid-thigh in the starting position.

  • Gymnastics + strength + aerobic work Workout

    120 min
    Warm up + COS 15 min

    1.MU strength
    A. False grip Top of Ring pull up hold
    Accumulate 60-90s in 5-10s intervals - 75 s.

    B. Ring Bottom of dip hold
    Accumulate 60-90s in 10-15s intervals - 75 s.

    C. Low ring leg assisted Muscle ups
    Accumulate 15-20 reps - 15 reps

    D. False grip hollow rocking swings and ½ rocking pull up
    3-4x5-10 each - 3 x 6

    E. Strict muscle up
    - 3 x 2

    2.Strength
    A. 4 sets:
    8+8 Single leg KB RDL - 16 kg
    6+6 Goblet Cossack squat - 10 kg
    - Rest 90 s between rounds

    3.Core stability
    A. 3 sets:
    10m Quadruped crawl
    10m Reverse Quadruped crawl
    10+10 Weighted dead bug

    4.Aerobic work
    A. 30 min easy AB
    - Slow and controlled!

  • Aikaa vastaan: soutu / penkki / BikeErg / lp-istumaannousu / SkiErg Workout

    Aikaa vastaan:

    • 500m soutu
    • 10 penkkipunnerrus
    • 50cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 400m soutu
    • 10 penkkipunnerrus
    • 40cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 300m soutu
    • 10 penkkipunnerrus
    • 30cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 200m soutu
    • 10 penkkipunnerrus
    • 20cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 100m soutu
    • 10 penkkipunnerrus
    • 10cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 100m SkiErg
    • 10 penkkipunnerrus
    • 10cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 200m SkiErg
    • 10 penkkipunnerrus
    • 20cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 300m SkiErg
    • 10 penkkipunnerrus
    • 30cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 400m SkiErg
    • 10 penkkipunnerrus
    • 40cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 500m SkiErg
    • 10 penkkipunnerrus
    • 50cal BikeErg
    • 10 istumaannousu lisäpainolla

    Painot kommenttiin.

  • Cooper's box Workout

    12 min AMRAP
    Complete as many reps as possible in 12 minutes of:
    Box jumps (60/50 cm)

  • Superkids 10-13 v voima Strength

    E1,5MOM x 12

    2 x tempaus