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

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 25

    2.WL
    A. Every 90 s. x 4
    3 TNG clean
    x 75-80%
    - 52.5 55 55 55 kg

    B. Jerk
    Every 90 s. x 4
    2 Push jerk + 2 TNG Split jerk
    x 70-75%
    - 47.5 47.5 50 50 kg

    3.Conditioning
    For time:
    27 cal Bike erg
    27 Thruster 30 kg > 25 kg
    21 cal Bike erg
    21 OHS
    15 cal Bike erg
    15 Power snatch
    12 cal Bike Erg
    12 Bar facing burpee
    Time: 11.22

    4.Core
    - Not done

  • Murph proggression vol 1 Workout

    E5MOM x 5

    Run 400 m
    4 pulls ups
    8 push ups
    10 air squats

  • Fittari 2 Workout

    3 rounds

    100 su
    5 power cleans
    6 thrusters
    7 pull ups

  • 30.5.2024 Warmup Workout

    Warm-up
    10:00 BikeErg @ easy
    +
    2 Rounds – BikeErg
    2:30 @ FTP20 pace
    0:30 @ hard pace (MAP 5*)
    2:00 @ very easy pace

    • FTP 20 pace = your 20-minute bike test pace. MAP 5 pace = your 5-minute bike test pace

  • Jennyt Workout

    For time

    12 burpees
    8 power clean
    4 pullups

    Timecap 15 min

  • Barbell assisted pull ups Strength

    Jalat maassa ristissä tangon alla / boksilla oman tason mukaan.
    Hyvä harjoitus ensimmäisten leuanvetojen vielä uupuessa!

  • Clean & jerk Workout

    1 clean
    1 hang (squat) clean
    1 jerk

    3 rounds @70% 35 kg
    2 rounds @80% 40 kg
    2 rounds @90% 45 kg

  • Gymnastics + strength Strength

    85 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 20

    2.Back squat
    4x80 %
    4x85 %
    3x87-90 %
    2x92-95 %
    5x70 %
    New set every 3 min

    3.Accessory
    3 rounds as supersets:
    8+8 Deep squat strict DB/KB press - 11 kg
    8+8 sa. DB row - 20 kg
    8+8 bicep curls - 11 kg
    Rest 1 minutes between rounds

    4.Metcon
    - Not done

  • Track 1 Workout

    Warm Up
    - 200m Walk
    - 300m jog
    - 200m Walk
    - 300m jog
    Then 2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch
    3 Rounds
    - rest 4 min between rounds
    - RPE 8.5
    Run 500m
    rest 01:15
    Run 400m
    rest 01:15
    Run 300m

  • WOD 07/08/20 Workout

    50-40-30-20-10
    DU OR SU
    25-20-15-10-5
    TOES TO BAR