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

  • EMOM Tempaus Workout

    10 min EMOM

    2 x snatch, increase the weight each round. If you miss a lift, drop the weight to the same weight as you started with and start adding weight again.

    The result is the total of kgs lifted.

    Increase as (% 1 RM)

    min 1. 55 %
    min 2. 60 %
    min 3. 65 %
    min 4. 70 %
    min 5. 75 %
    min 6. 80 %
    min 7. 85 %
    min 8. 90 %
    min 9. 95 %
    min 10. 100 %

  • 17 min EMOM ja soutua Workout

    Workout A.

    min 1. max DU
    min 2. rest
    min 3. max KB swing (24/32)
    min 4. rest
    min 5. max mountain climber
    min 6. rest
    min 7. max DU in 45 sec, 15 sec rest
    min 8. rest
    min 9. max KB swing in 45 sec, 15 sec rest
    min 10. rest
    min 11. max mountain climber in 45 sec, 15 min rest
    min 12. rest
    min 13. max DU in 30 sec, 30 sec rest
    min 14. rest
    min 15. max KB swing in 30 sec, 30 sec rest
    min 16. rest
    min 17. max mountain climber in 30 sec, 30 sec rest.

    3 min rest

    Workout B.

    In a group of three rowers:

    Row 300 m as fast as you can. Record the mean velocity of the 300 m. Each rower in the group does the same in turns (Found in the memory of the C2 rower)

    After that each rower in the group rows as far as they can with the mean velocity they have recorded. When the velocity drops below the 300 m mean velocity, the next rower starts rowing, and so on for 3-5 rounds.

    Work : Rest 1:2

    Record the calories rowed by the team.

    Your result is the reps from the workout A + the calories achieved by the team.

  • Back squat 5x3 reps Strength

    Back squat 5x3 reps
    1 pause squat (3 sec)
    2 regular squats
    *use 85% of 1 RM
    *2min rest between

  • Tempausaallot Strength

    Find your 1 RM snatch of the day in two waves:

    60 %, 70 %, 75 %, 80 %, 85 %, 90 %, 95 %, 100 % (?), 105 % (?)

    Repeat

    75 %, 80 %, 85 %, 90 %, 95 %, 100 %, 105 %

    Record the maxes of both of the maxes.

  • Winter War 2016 Event 3 Workout

    Kahvakuula Hell

    21 KB DL (2x24kg/2x16kg) Masters (16kg/12kg)
    15 KB Thruster (2x24kg/2x16kg) Masters (16kg/12kg)
    9 KB Snatch (24kg/16kg) Masters (16kg/12kg)
    21 Leuanveto (Masters M 15 C2B, N 15 Leuka)
    21 KB DL (2x24kg/2x16kg)
    15 KB Thruster (2x24kg/2x16kg)
    9 KB Snatch (24kg/16kg)
    15 Chest to bar (Masters M 12 C2B, N 12 leuka)
    21 KB DL (2x24kg/2x16kg)
    15 KB Thruster (2x24kg/2x16kg)
    9 KB Snatch (24kg/16kg)
    9 Bar MU (Masters M 9 C2B, N 9 leuka)

  • A lot of Deadlifts Workout

    AMRAPs of Deadlifts
    use 50% of 1RM

    3 Rounds
    0:10 Work
    0:50 Rest

    1min rest

    3 Rounds
    0:20 Work
    0:40 Rest

    3min rest

    2 Rounds
    0:40 Work
    1:00 Rest

  • 4 rds for quality Workout

    4 rds for quality
    DL 12 reps ~@50-55% 1 RM
    T2B 8-10 reps
    Renegade row 6/side
    rest 30 sec

  • Jerk grip Bench press 4x6 reps V2 Strength

    Jerk grip bench press
    4 sets of 6 reps/side

    V2 in all sets
    rest 90 sec

    -first week of these and goal is to progressively add weight each week

  • AMRAP 8: varpaat tankoon, wallball, DU Workout

    8 min AMRAP

    5 toes to bar
    8 wall ball
    30 DU

  • Vatsajumppa Workout

    2-3 rounds of

    25 sec hollow hold
    25 hollow rocks
    25 45 degrees side hollow rocks (left)
    25 45 degrees side hollow rocks (right)
    25 plank hold arms straight
    25 plank hold elbows bent
    5 push ups from elbows in plank