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

  • Kippi viikko 3, pull up/ c2b Workout

    AMRAP 10

    5 x Kipping pull up
    3 + 3 DB cluster
    20 DU

  • Keskiviikko 29.12. Workout

    Wod
    6 min emom

    Row 200/150m

    1 min rest/change

    6 min emom

    30s wall ball

  • Torstai 5.10.23. BASIC Workout

    Warm up

    2 rounds
    1:30 cardio machine
    5 inch worm + push up
    5/5/5 single arm D.T
    5 air squat + 5 squat jumps
    5 scapula pull ups + 5 ring row

    Workout
    Every min for 24 minutes (6 rounds)
    min 1 - cardio machine x 40 seconds @moderate pace (keep same machine whole workout)
    min 2 - db power clean&jerk x 8-12 reps
    min 3 - burpees x 6-10 reps
    min 4 - strict chin ups x 4-6 reps or hardened ring row x 8 reps

    Accessory Work
    3 sets
    10-15 kb russian swings
    10-15 Strict knee raises
    rest 2 min

  • Apuliikkeet Workout

    3 Kierrosta:
    10/10 Yhden käden kahvakuulasoutu
    30s Lepo
    10 Punnerrus
    60s Lepo

  • Core Workout

    3 Kierrosta:

    1. 20s Vuorikiipeilijä 20s Lepo
    2. 20s Sivulankku kierrolla 20s Lepo
    3. Sivulankku kierrolla 20s Lepo
    4. 20s Selänojennus 20s Lepo

  • Conditioning 26-06-2022 Workout

    AMRAP 15:00
    15 Cal Bike/Row/Ski
    40m each Single Arm Farmer Carry
    15 Cal Bike/Row/Ski
    50/30 Push-ups (scale to complete in 3 'easy' sets)
    15 Cal Bike/Row/Ski
    50 Hollow Rocks

  • Extra Credit 26-06-2022 Workout

    Band Stability Adductor Plank Walk: 3 x 8-10 each. Rest 60s.

  • Yläkropan voima Workout

    4 Kierrosta:

    5 Leuanveto (3-1-X-1)
    30s Lepo
    5 Landmine press (3-0-X-1)
    30s Lepo

  • CONDITIONING Workout

    EMOM x36 (4 rounds):

    1) 200m Run
    2) 7 Power Clean
    3) rest
    4) 200m Run
    5) 7 Jerk
    6) rest
    7) 200m Run
    8) 7 C&J
    9) rest

    Overall RPE 3-4, heavy
    breathing but should be able to
    hold on a short conversation.

    Target: <50sec run, barbell work
    unbroken. Tailor the loading to
    hit the target. Add 5-10% loading
    compared to last week. If feeling
    strong and confident→ upscale
    the loading to fit your fitness
    level.

    Loadings:
    Rxd: 75/52,5kg
    Masters: 60/40kg
    Tailored: 45/35kg
    Tailoring Options:
    Decrease the loading.
    200m Run→ decrease the
    distance to 150 or 100m
    Run→ use a machine (around
    50sec work)

  • ghd is your friend Workout

    Midline

    5x15 GHD Sit Up
    Rest 2 mins between sets