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

  • Käsipainoilla yläkroppaa Workout

    3 kierrosta
    A1) shoulder press istuen x10
    A2) hauiskääntö x10
    A3) kulmasoutu x10+10
    A4) penkki punnerrus x10

  • Reipas kävely Workout

    25min reipasta kävelyä mussukalla

  • KAHVAKUULA RUUVIKATU Workout

    5 Kierrosta
    4 gorilla soutu
    4 yhden käden heiluri
    4 rive+työntö

    Tee liikkeet putkeen yhdellä kädellä, sitten käden vaihto. Molemmat tehty = 1 kierros, 1-2min tauko kierrosten välissä.

    AMRAP 20
    250 m soutu/hiihto, 500m bike, 200m juoksu
    15 russian heiluri
    10 burpee
    30 sek. hollow pito kuula suorilla käsillä

  • MAYFLY PRO TRACK Workout

    A,
    Pause Back Squat 4-3-2-1

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    3 sec pause at the bottom of each rep.

    B,
    For time:
    Row, 1000 m
    75 Power Snatches @34/25kg
    50 Toes-to-bars

    Goal: Sub 12 min

    C,
    R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
    L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
    Med Ball Russian Twist, pick load: 4 x 20 secs / 10 secs
    Med Ball Press Jack, pick load: 4 x 20 secs / 10 secs

  • Gymnastics + Hard routine Strength

    20 + 140 min
    1.GS
    A. WU 5 min
    B. Bfly 10 min
    - 5 7 6 4 6 5 = 33 reps
    C. FQ: 15 kip. CTB

    Hard routine
    WU 20 min

    2.Strength
    A. DL 4 RM

    B. 3 x 4 @ 85 %

    3.Conditioning
    A. FT:
    6000 m bike
    4000 m row
    2000 m ski
    Time: 40.52

    4.Accessory
    A. Bicep curl & press
    5x15 5x15 11x15 lbs
    Then 3 reps every 15 s. x 7 sets

    B. 3 rounds:
    3-point row 8/s. x 15 kg
    Side lat. raise 8 x 10 lbs

    C. Bicep curl w/barbell
    3x7+7+7

  • Gymnastics + strength + conditioning Strength

    160 min
    WU 20 min
    - 25 TTB
    1.GS
    A. HS/HSW 20 min
    - Handstand rocks 2-3 sets
    - Hanstand Kick up drills 1,2,3: 2-3 sets each
    - HS Walk 3-4 Max effort sets for distance
    - 10 m. HSW

    B. Bfly + bfly CTB practice for 20 min
    - Bfly 6 7 6 5 4
    - CTB singles 5 x 1

    C. Vertical pulling capacity:
    Every 90 s for 7 rounds:
    Tough effort of butterfly pull ups
    - 7 x 7 = 49 reps

    2.Strength
    A. Shoulder press:
    5x5+ @ 28 kg
    Reps: 5 4 5 5 5

    3.Conditioning
    A. Saaran kanssa, For time:
    50 Cal row (25 each)
    50 Deadlifts 65kg – Other holds handstand
    30 Pull ups – Other hold a deadlift top position
    50 Cal row
    Time: 8.52

    4.Accessory
    A. Supinated bent over row 4x8 - 35 kg
    B. DB Fly 4x10 - 2.5 2.5 2.5 kg
    - Rest 90 s. between movements-
    - RiR 1-2, on row. Medium weight on fly

    C. 4 rounds:
    8 hammer grip bicep curl - 25 20 20 20 lbs
    20 hollow rock
    10 pike leg lifts

  • Aerobic work + gymnastics + weightlifting+ strength Strength

    AM: 70 min
    2 min run/1 min walk
    10.55 km
    136/161
    6.44/4.05 min/km

    PM: 150 min
    WU for 20 min
    - 25 bfly
    1.GS
    A. HS/HSW 10 min

    B. MU 50 min
    - RS 3 x 8
    - TWB 2 x 3
    - Low ring pull back 3 x 8
    - Pull to chest 4 x 1
    - MU 11 x 1

    C. Kipping HSPU Capacity
    Every 90 s. for 10 sets:
    Tough effort kipping HSPU
    - 4 reps

    2.WL
    A. Snatch pull + Snatch
    Build to challenging 1+2 for the day

    3.Strength
    A. 4 sets:
    Tough effort Deficit push ups (RPE 9, big deficit) 11 11 11 10
    Tough effort Chest to bar hold (Rpe 9, vastaote) - 20 20 20 16 s.
    - Rest 90 s. - 2 min between sets -

  • Rest & active recovery Workout

    20 min walking

    Hieronta 60 min

  • Muscle & Power, AV 2 Strength

    Deadlift 2 RM, then 2 sets with 50 % (choose reps)

  • Muscle & Power, YV 1 Strength

    Bench press 4 RM, then 3x4 @ 80 %