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

  • Linnamasters event 2 Workout

    5 min bike erg
    then for 5 minutes
    7 calf raises
    5 push ups
    10 plate ground to OH 15/10kg

    8x 20s on 10s. off
    all out assault bike for calories
    rest for 5 min then:

    2 Rounds for time:
    50 Double Unders
    30 Alt. DB Snatch
    10 Box Facing Burpee Box Jump Overs
    Weights:
    M/N 35-39: 22,5/15kg
    M/N 40-44: 22,5/15kg
    M/N 45-49: 22,5/15kg
    M/N 50-54: 17,5/12,5kg
    M/N 55-59: 17,5/12,5kg
    M60+: 17,5kg

    Timecap: 6 minutes

  • 15min amrap rkb swing Workout

    15min amrap
    rkb swing @24kg

  • Linnamasters event 5 Workout

    Me Tarzan, You Jane
    For time:
    5 Rope Climbs
    40/30 Calorie Row
    (Tiebreak)
    20 Deficit HSPU
    40/30 Calorie Row
    5 Rope Climbs

    Timecap: 9 minutes
    Deficit: ~12/8cm
    - scale: only movement
    - scaled:no time cap

  • Assari MA Workout

    3Rounds for quality
    1. 1-6RMU
    2. DB Bench press 15
    3. GHD hams

  • Tursters EMOM Workout

    EMOM 10
    1) 3 Thrusters
    2) 6 chest to bar pull ups

    @ 65/45kg
    option 2 55/39

  • The mix Workout

    Min 0-12 Box 04200 ”braketrough”

    5 Rounds
    7 pull up
    9 wall ball 9/6 kg
    11 burbee

    Min 12-15 1RPM of complex

    Clean+hang clean+jerk

    Min 15-21 AMRAP

    10cal echo bike
    10m handstand walk
    2 BMU

    Osion 2 (1RPM) saa aloittaa heti kun osio 1 on suoritettu. Osion 3 voi aloittaa vasta minuutilla 15.

  • Push Jerk Strength

    Build to Heavy Set of 3
    Then... 
    1x3 @ 90% of Heavy 3
    1x3 @ 80% of Heavy 3 

  • Deadlift 3x5 Strength

    A: Clean 6x3
    B: Deadlift 3x5
    C: Dips 3set
    D: Seated Cable rows 3set

  • 20.3.25 Strength

    4x
    3 push press + 2 (split) jerk

    Every 2min

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 5
    Week 2/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 1, 40 min
    Upper body strength - 2
    Squat - 1185 kg

    Gymnastics
    MU - 15
    BMU -
    BFLY - 105
    BCTB -
    KCTB - 80
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 2
    Avg. time to bed - 23.15
    Avg. hours asleep - 7 h 40 min
    Avg. cals/day - 2750
    Capacity - 108