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

  • In teams of three “ I Go, You Go” Workout

    In teams of three “ I Go, You Go”

    3 Burpees on the minute. WOD starts with burpees. Every member of the teams has to perform burpees.

    21 Rope Climb
    60 Deadlift 60/40kg
    60 Power Clean
    60 Front Squat
    60 Push Jerk
    60 Thruster
    21 Muscle-Up

    Use only one barbell if possible (different bars for different loadings). Scale if needed.

    RPE 3

    If you do this alone: 7 RC, 20 reps each barbell movement, 7 MU. Work:rest 1:3

  • 25.3.2020 Home Workout Workout

    Lenkki

    Jos juokseminen on kaameinta paskaa ikinä, anna sille toinen mahdollisuus :)

    Vauhti tappaa ennenkaikkea motivaation.

    Vaihtoehto A) Kävele 3 minuuttia, hölkkää kevyesti 5 minuuttia. Toista tämä 4 kertaa. Viimeisen hölkkä jakson jälkeen kävele 10-15 minuuttia.

    Vaihtoehto B) 45 minuuttia, peruskunto alueella hölkkää/juoksua.
    Miten meni?

  • Karantreeni #Anywhere "Legzzz" Workout

    5 rounds for quality
    12/12 Bulgarian split squats (kehonpainolla tai lisäpainolla)
    12/12 One legged dl (takajalka sohvalla/korokkeella, reppu/laukku lisäpainoksi)
    30/30 sec one legged wall sit
    60 sec wall sit
    Rest as needed between rounds

  • Rucksack workout Workout

    WORKOUT OF THE DAY:

    Metcon (time)

    For time:
    7 Rounds of:
    9 Rucksack deadlifts
    6 Rucksack hang power cleans
    3 Rucksack push press’

    Rest 2min

    5 rounds for time:
    12 RS Deadlift
    9 RS Hang power clean
    6 RS Push press

    Rest 2min

    3 rounds for time:
    15 RS Deadlift
    12 RS Hang power clean
    9 RS Push press

    Harjoituksen tavoite on suoriutua työmäärästä mahdollisimman nopeasti. Harjoituksen tarkoitus on kehittää vauhtikestävyyttä sekä toistokestävyyttä.

    WARM-UP:

    EMOM 9-12 minutes of:
    1 - 5 Push-ups + 10 Sit-ups + 15 Air squats
    2 - Thoracic rotation for 40s.
    3 - Breakdance for 40 s.

    Then

    3 Rounds:
    9 Rucksack deadlifts
    6 RS Power cleans
    3 RS Push press

    Ohjatut lämmöt kello 1000!
    https://zoom.us/j/7594162178
    ZOOM salasana 530247

  • For Time: Workout

    25-20-15-10-5-10-15-20-25
    Burpee to standing.
    Rest 30sec Between sets.
    Target under 13min.

  • Skills EMOM Workout

    12 min EMOM, skill of your choice:

    -kipping toes to bar
    -HSPU
    -muscle up (progressions ok)
    -kipping pull up / C2B
    -butterfly pull up

    *Odd mins 1-10 reps of a skill of your choice
    *Even min 5-12 cal row/ski/assaultbike

    Prioritize the skill. Don't go too exhausted with the ergo.

  • 15-12-9 x 2 Workout

    For time
    15-12-9
    Bike erg calories
    alternating DB snatch

    Rest 3 min

    15-12-9
    Row calories
    alternating single arm DB C&J

    L1:20-22.5 / 15kgs / 16kg KB
    L2: 25 / 17.5kgs

    -5 min aikaraja/ setti eli kokonaisaikaraja 13 min.

  • Upper body push & Pull 3 rds Workout

    Upper body push & Pull
    3 rds
    Strict pull-up 7-12 reps
    rest 60 sec
    Strict press 5 reps V*
    rest 60 sec

    L2: weighted pull-up 5 reps

  • Bulgarian Split Squat Strength

    Bulgarian Split Squat
    3x8+8, Tempo 3010, Rest 90s

  • Deload C&J waves Strength

    Deload C&J waves

    Wave 1
    3 reps @50-55%
    2 reps @55-60%
    1 rep @60-65%

    Wave 2
    3 reps @55-60%
    2 reps @60-65%
    1 rep @65-70%