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

  • “The quick and the dead” Workout

    3-9-15-21-15-9-3
    DL 80/60
    Box jumps

  • COOL DOWN Workout

    5min Row/Bike with nose breathing only

    Thoracic Flow video

  • "Chunky Monkey” Workout

    For Time:

    9-8-7:
    Power Snatches
    Overhead Squats

    30/24 Calorie Assault Bike

    6-5-4:
    Power Snatches
    Overhead Squats

    30/24 Calorie Assault Bike

    3-2-1:
    Power Snatches
    Overhead Squats

    Barbell: (115/85)
    Kilos: (52/38)

  • EASYWOD 24022020 Strength

    -Ilmakyykkytekniikka
    -Takakyykkytekniikka / takakyykky 5 x 5

    (jos on ensikertalaisia voi käydä läpi myös etukyykyn)

  • Juoksuohjelma, viikko 8, Harjoitus C Workout

    Skaalattu:
    - Yhdistelmäharjoitus: 60-90min
    - Yhdistä jalkalenkkiin (30-60min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

    Kuntoilija:
    - Yhdistelmäharjoitus: 60-120min
    - Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

    Pro:
    - Yhdistelmäharjoitus: 60-120min
    - Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

  • BOOTYCAMP Workout

    SET A I 4 rounds
    6x barbell hip thrust
    8-10x weighted abmat situp

    SET B I 3 rounds
    6+6x 1-leg KB deadlift
    6+6x split stance squat
    6+6x clamshell

    EMOM9: (40s on / 20s off)
    1. KB sumo deadlift high pull
    2. Mountain climbers
    3. KB goblet reversed lunge

  • For time Workout

    Buy-In:
    50/35 cal Air Bike

    3 Rounds:
    15 Deadlifts (80/60 kg)
    30 DU's
    15 T2B
    30 DU's

    Cash-Out:
    50/35 cal Air Bike

    Time cap: 30min.

  • Home WOD 22-042021 Workout

    A) NOTES
    - Strength: Back on the menu, your favorite functional lift, the Dirty Diaper Sumo Deadlift. Take your time and stay true to those eccentric (lowering) tempos).
    - Metcon: Slow and steady wins the race, don’t make the mistake of going 100 miles per hour to maximize your rest time each round. If you have a DB, split the reps of Russian Swings on each arm and do Single Arm Swings.
    – Equipment: Medium weight.

    B) WARMUP
    3 Rounds:
    4 Russian Baby Makers
    5 Overhead Goodmornings
    6 Up downs
    Then: 30 Jumping Jacks, 20 Air Squats

    C1) DIRTY DIAPER SUMO DEADLIFT
    4 x 12-15 3s down. Rest 60s.
    C2) SINGLE ARM OVERHEAD BOX SQUAT
    4 x 6-10 each 3s down. Rest 60s.
    C3) SINGLE LEG DB CALF RAISES
    4 x 12-15 each. Rest 60s.
    - Stand on an elevated surface if possible.

    D) AMRAP 16:00
    KB/DB Complex of:
    7 Single Arm Thruster each
    14 Russian KBS
    21 Goblet Squats
    – Goal: Tough effort, matching splits each round.
    - Do as an unbroken complex and then rest as needed to go unbroken again.

    E) WORLD'S GREATEST STRETCH
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C1) SINGLE LEG DL TO REVERSE LUNGE
    4 x 10 each. Rest 60s
    C2) SINGLE LEG DB CALF RAISES
    4 x 12-15 each. Rest 60s.
    - Stand on an elevated surface if possible.

    D) 16:00 EMOM Alternate
    - 20-30 Air Squats
    - 6-12 Pike Push-Ups

    E) WORLD'S GREATEST STRETCH
    As above

  • Snatch & Clean and jerk Workout

    Find a heavy sets in 20min.)
    2 TnG Snatch (10min.)
    +
    2 TnG Clean & jerk (10min.)

  • Wall Balls - Pull Ups - Tabata - XPO Workout

    WOD - For Time:
    60 Wall Balls (20, 14)
    30 Pull Ups
    40 Wall Balls
    20 Pull Ups
    20 Wall Balls
    10 Pull Ups

    Tabata Medball Situp:
    4 Rounds Weighted (20,14)
    4 Rounds Russian Twist (20,14)

    4 rounds:
    50M XPO Sled Push