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

  • Lepopäivä Workout

    Rest day - what did you do?

  • Gymnastics Workout

    Gymnastic Testing
    1) Max reps of Double unders (unbroken set) or max reps in 3 min
    if you are good with double unders go for unbroken set
    if you still are having some trouble with them get max reps in 3min.

    2) Max reps of c2b/kipping or strict pull ups (goal 8+)
    then perform 3x 50-60% of max reps. Rest 2 min bwn

    3) Max reps of Strict HSPU (goal 8+) use enough scale to get this.
    then perform 3 sets x 50-60% of max reps. Rest 2 min bwn

    4) Max reps unbroken toes to bars (1 set) (10 min cap for toes to bars)
    then perform 3x 50-60% of max reps. Rest 2 min bwn

    scale toes to bars for kipping leg raises (over 90 degrees)
    or v-ups (on v-ups you are not allowed to rest no more than 1 sec in
    the ground)

  • Muscle & Power, YV1 Strength

    DB bench press 3x15 reps

  • 24.2.2022 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

    SN
    5x2@kevyt pal 2min

    CLEAN + SQUAT JERK
    5x2+2@kevyt pal 2min

    BOX JUMP Straight Leg
    5x6 pal 2min

  • 6/9/21 Workout

    Warm up(10)
    10 pik n grass
    10 high knees
    10 arm circles

    WRK(18)
    WRK for 18:00
    3 upright rows/ring rows/ pull ups
    6 push ups
    9 sit ups
    12 reverse lunge
    15 hvy jump rope

    Finisher
    30 double crunch
    1:00 butterfly stretch

  • Weightlifting + conditioning Workout

    140 min

    1.WL
    A. Power clean into push jerk
    Build up to heavy in 12 minutes
    1 Power clean into 1 Push jerk
    - 60 kg

    B. EMOM7
    1 Squat clean
    - 40-65 kg

    2.Metcon
    A. "DT"
    5 RFT:
    12 DL 50 kg > 45 kg
    9 HPC
    6 jerk
    Time: 10.17

    B. FT:
    10-8-6-4-2 OHS @ 30, 32.5, 35, 40, 42.5 kg
    25-20-15-10-5 TTB
    Time: 14.20

    3.Strongman
    20 m sled push (grass)
    2 x sled + 20 kg
    8 x sled + 40 kg

  • Weightlifting Workout

    A: Halt snatch pull+ doubles halt squat snatch
    B: Squat clean 2+1 1+2
    C: Emom 5’ :4 xFront squat @100% of clean

  • 10.3.22 Workout

    FOR QUALITY

    30min laatuun keskittyen:

    10 pike- abs
    10+10m kb front rack/oh walk
    1min moderate pace row
    1-2 bar muscle up/4 jumping bar muscle up

    Viimeaikoina ollut suhteellisen kovatehoisia metconeita, joten otetaan väliin rauhallisempi setti laatuun keskittyen 😊

  • C&J PE Workout

    EMOM’6
    Clean pull+squat clean+jerk
    50-62%

    EMOM’6
    Clean+2 Jerk
    72-85%

  • 9.7.2020 WOD Workout

    20 minutes, Work :40 / Rest :20
    Deadbugs
    Strict Knee Raise
    Heavy TGU 1+1
    Straight Leg deadlift w/ Dumbbells
    Russian Twist