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

  • Lyhyt voikkaproge kohti Linnamasters 2022 Workout

    EMOM6
    - max SHSPU
    - max t2b

    Rest 2

    EMOM6
    - max HSPU
    - max t2b

  • Nanorosso 18.09.21 Workout

    For time
    3 rounds
    12 thrusters 35kg
    12 pull up
    800m run
    3 rounds
    9 thrusters 42.5kg
    9 ctb
    800m run

  • Nanorosso 20.09.21 Workout

    For time
    10 rounds
    10 ttb
    10 burpees
    100m run

  • EasyWOD 21.11.2022 Workout

    Voima
    E3MOM, 3rds
    Wall Ball x10
    -normaalia painavampi
    pallo

    WOD
    PariWOD: You go, I go
    Amrap 14min
    14 slamball
    14 squat to WB
    14 WB push press
    14cal row

  • BBC Weightlifting - Week 37, day 4 (viikko 3) Workout

    RECOVERY

    

45-60 minutes of zone 2 bike, row, ski, swim etc.

    Zone 2 -sykealue on 60-70% maksimisykkeestä

  • Back squat 5-5-5-5-5 Strength

    Back squat 5-5-5-5-5
    +
    Clean pull 2-2-2-2

  • CONDITIONING Workout

    Row/Ski/Airbike/Bike for 28-40min.
    Every 4th minute
    alternate between A, B and C.
    Workout starts with A

    A: 5 Pull-Up / C2B
    10 Push-Up
    15 Air Squat

    B: 10m Handstand Walk
    Or 20-30 Wall Facing Shoulder Taps

    C: 10-15 GHD Sit-Up

    Overall RPE 3

  • 21.10.2022 Zone 2 + Skill Practice Workout

    45 - 60 minutes @ Zone 2 ( Bike, Row, Ski, Run )

    Every 5 minutes

    1-2 min Single Leg Skill

  • Home WOD 01-01-2022 Workout

    A) NOTES
    - Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
    - Metcon: We've got a triplet of a run, some core work, and the strongman classic, the KB Windmill. Keep your pace as you move through these 4 rounds.
    - Equipment: Medium weight

    B) WARMUP
    AMRAP 5
    5 Shin Box + Forward Fold
    10 Arms Overhead Squats
    20 Jumping Jacks

    C) TABATA
    Superman Hold x 1
    Mountain Climbers x 1
    RKC Plank x 1
    Jump Squats x 1
    Repeat this sequence x 4

    • So :20 work, then :10 rest. Rotate movement each interval until you have done 4 of each.

    D) 4 ROUNDS FOR TIME
    400 Meter Run
    20 Hollow Rocks
    5 KB Windmills each
    – Goal: Sustainable pace, nasal breathing if possible, and shoot for even splits

    – Alternatives for Run:
    400 Meter Row
    100 Double Unders or High Knees
    90 KB March total

    TIME CAP = 14:00 Minutes

    E) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C) TABATA
    As above

    D) 4 ROUNDS FOR TIME
    400 Meter Run / Or option from above
    20 Hollow Rocks
    :20 Side Plank from Straight Arm

    E) LIZARD POSE
    As above

  • Partner workout Workout

    With a partner, complete 10 rounds each for time of:

    *Alternate rounds with a partner. For the burpees, touch something 3 inches above your standing reach. If you do the workout solo, rest 1 minute after each set.