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

  • My Korona kotijumppa 1 Workout

    Reps. 10-9-8-7-6-5-4-3-2-1.

    Burpees
    Pull-ups
    Pistol squats

    Timecap 20min.

  • Wattbike 25 km Workout

    Wattbike 25 km

    Easy pace

  • Squat Snatch Ladder Strength

    For Time [13 Minute Cap]:
    10 Reps @ 55%

    8 Reps @ 63%

    6 Reps @ 72%

    4 Reps @ 80%

    2 Reps @ 88%

  • Upper Deck 2.0 Workout

    A.
    5 sets:
    1min max rep bench press (decrease weights)
    1min max rep strict pull-up
    2min rest

    B.
    4 sets:
    12 barbell incline rows (bench)
    12 strict dip

    C.
    3 sets:
    10 2xDB shoulder press
    10 barbell bicep curl
    10 DB skullcrusher

    D.
    Tabata
    Banded tricep push down
    Banded bicep curl

    E.
    CORE
    1. Tabata: Alt V-ups / Russian twist
    2. Tabata: Flutter kicks / Toe touches

  • Hard routine + strength Strength

    165 min
    Warm up for 15 min

    1.HSW
    - 10 m

    2.Strength
    Pause front Squat + Front squat
    Build to slightly heavier 1+2 than last week

    3.Metcon
    5 rounds, each for time:
    7 HSPU
    10 P. Clean 40
    7 HSPU
    50 DU
    - Rest 3 min between
    - Times: 3.05, 2.51, 2.51, 2.56, 2.55

    4.Strength accessory
    A. 100 Steps of DB Death march on medium DB's
    - 20 lbs

    B. Strict CTB pull up
    - 3 x 5

    C. From Friday, 5 sets:
    12 Incline DB Bench - 20 lbs
    10 V-handle Cable row - 45 kg

    D. 3 sets:
    15 shoulder press - 15 kg
    15 bicep curls - 15 kg

  • Total workouts of the week Workout

    Rest day, total workouts of the week 12 hours, x 6
    Week 3/3

    Strength & conditioning
    Metcon x 3
    Aer x 1 - 50 min
    BB x 2
    Squat - 2670 kg

    Gymnastics
    MU - 55
    BMU - 30
    BFLY - 55
    BCTB - 50
    HSW - 10 m

    Recovery
    Sleep 4/7
    Avg. 22:55
    Avg. 7 h 55 min
    EA. 41 kcal/FFM

  • 45-60min running and summit attack Workout

    45-60min running combined with Summit attack exercise

    Why: Helps you regain your flat-ground pace more quickly as you near the crest of a hill.

    How: Use long strides as a cue to open up your stride and accelerate as you approach the top of a hill. To practice this transition, especially when you’re tired, find a hill with relative steep ascend. Run hard to the top, then lengthen your stride and accelerate for 15 seconds to ingrain the quick transition. Jog down for recovery. Repeat 6 to 10 times.

  • A. Hspu strength Workout

    E1.5MOM x 5
    6 low parallet shspu

  • Increible Hulk Workout

    AMRAP 20 Min

    5 Deadlift 52/34kg
    5 Hang Power Clean 52/34kg
    5 Front Squats 52/34kg
    5 Push Presses 52/34kg
    5 Back Squats 52/34kg

  • Warmup Workout

    3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
    Run 200m
    18 Feet on Box Pike Shoulder Taps
    8 Bird-Dog/side (slow down for this)