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

  • Jonne Koski Endurance Week 7 Workout

    • 7x2min hard/ 1min easy Target power for hard is 110-120% Target power for easy is 50-60%
    • 5min recovery
    • 3x20s all out sprint, 2:40 recovery between

  • Home WOD 04-01-2022 Workout

    A) NOTES
    - Strength: The Supinated Push-up puts the shoulder in a great position, but might feel odd if you haven't done them before.
    - Metcon: Push yourself on the DB Snatch and the Burpees today. On the DB Snatch
    - Equipment: Medium weight, light weight, jump rope.

    B) WARMUP
    4 Rounds:
    2 Spider Man Lunge
    4 Scorpion Stretches
    4 Tempo Push-ups
    8 Wall Slides

    C1) SUPINATED PUSH-UPS
    4 x 8-12. Rest 60s.
    C2) SEATED BAND FACEPULL-APART
    4 x 20-30. Rest 60s.
    C3) WEIGHTED OFFSET HOLLOW HOLD
    4 x 20s each. Rest 60s.

    F) 5 ROUNDS FOR TIME
    5-8 Strict Chin-ups
    10 alt DB Snatch
    10 Burpees
    20 DUs / Penguin Double Taps
    – Goal: Tough effort.

    G) PRAYER STRETCH
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C1) SUPINATED PUSH-UPS
    4 x 8-12. Rest 60s.
    C2) PRONE Y RAISE
    4 x 10; Hold each rep for 3 seconds. Rest 60s.
    C3) WEIGHTED OFFSET HOLLOW HOLD (light weight)
    4 x 20s each. Rest 60s.

    F) 5 ROUNDS FOR TIME
    5-8 Slow Table Rows
    5/Side Single Leg Jump (no weight)
    10 Burpees
    20 Penguin Double Taps
    – Goal: Tough effort.

    G) PRAYER STRETCH
    As above

  • 26.1.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    tai

    kevyt tekniikkatreeni

    Vapaa valinnaiset lämmöt

    --

    SNATCH eyes closed
    5x2@kevyt pal 2min

    --

    NINJA SNATCH
    5x2@kevyt pal 2min

    --

    BOX JUMP Straight Leg
    5x6 pal 2min

  • Pack 10.5 Workout

    EMOM5

    3 TnG power clean
    x kevyt, kiva terävä

  • Päivän treeni 24.8 Workout

    LÄMMITTELY
    Kumpparilla
    • Rinta
    • Selkä
    • Olkapäät
    • Ojentajat

    Pullover tekniikka
    • Asento
    • Liikerata

    Tekniikka käytäntöön
    3 sarjaa/liike
    45s./30s.
    • Pullover lattialla kp
    • Pullover seisten kumppari

    TREENI
    Amrap 12
    10 Pullover lattialla kp + core
    10 Thruster
    10 Rengassoutu
    10 Punnerrus

  • 11.11.22 KUNTO Workout

    AMRAP 25
    2.7/2k row
    remaining time:
    15 box jump overs
    15 wall balls
    15 shoulder to overhead @40/30kg

  • 3x3 rounds Workout

    For time:

    3 rounds:
    12 front squat 70kg/50kg
    24 cal bike

    2 min rest

    3 rounds:
    10 chest to bar/pullup/toes to bar
    20 cal row

    2 min rest

    3 rounds:
    8 clean&jerk 70kg/50kg
    16 cal ski

  • MAYFLY PRO TRACK Workout

    A,
    Tempo Strict Press 8-8-8

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    3 secs up and down.

    B,
    For time:
    6 rounds of:
    Run, 400 m
    10 Back Squats @102/70kg
    -- then --
    6 rounds of:
    Row, 500 m
    10 Strict Handstand Push-ups

    Complete in teams of 2. You go-I go fashion.

    Each athlete will complete 3 rounds.

    C,
    For quality:
    Monostructural Cardio, 60 mins

    Low-intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.

  • Linnamasters 2021 karsinta - laji 2 Workout

    25m front rack dumbbell walking lunges
    50 db power snatch alternating
    25m front rack dumbbell walking lunges
    50 t2b

    9:00 timecap.

  • Main site Friday 221118 Strength

    Muscle clean 1-1-1-1-1 reps