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

  • Yoga Workout

    Yoga with Minna

  • Total workouts of the week Workout

    Rest day, total workouts of the week 10 hours, x 6
    Week 2/3

    Strength & conditioning
    Metcon - 3
    Aerobic work - 2, 130 min
    Upper body strength - 2
    Squat - 450 kg

    Gymnastics
    MU - 20
    BMU -
    BFLY - 130
    BCTB -
    KCTB-
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 23.05
    Avg. hours asleep - 8 h 00 min
    Avg. cals/day - 2840

  • Extra Credit 03-09-2020 Workout

    • Foam Roll Lateral Hip x 60s each side
    • Active Straight Leg Raises x 60s each
    • Parasympathetic Breathing - 20 breaths x 3

  • 5/21/21 Workout

    Warm up(10)
    3rds
    10 heel grab
    10 swing kicks
    10 pik n grass

    RCVR(25)
    walk, run, jog, bike

    Finisher
    50 flutter kicks
    1:00 IT stretch

  • 5/20/21 Workout

    Warm up(10)
    3rds
    10 heel grab
    10 swing kicks
    10 pik n grass

    WRK(16)
    Complete the following every minute on the minute:
    Even minutes
    2 burpees
    4 alternating dumbbell ground to overhead
    6 sit ups

    Odd minutes
    200m row/100m run

    Repeat for 16:00 minutes.

    Finisher
    30 rtw
    1:00 pigeon per side

  • Torstai 16.7. Workout

    Rästi

  • Conditioning Workout

    Alternate “A” and “B”
    Every 4 mins x 8 sets
    A,
    4 burpee Pull up
    8 HR push up
    12 wall ball @9/6kg
    16 Kb USA swing @24/16kg

    B,
    Every 4 mins x 4 sets
    4 burpee T2B
    8 HSPU kipping/ Pike Push up
    12 Box jump @60/50cm
    16 air squat

    Goal : sub 3 mins work in each set
    After 4 sets keep 3 mins REST!

  • Extra Credit 12-03-2021 Workout

    Banded Pull-throughs: Accumulate max reps in 5:00.
    - Goal: 100+
    +
    - Foam Roll - Adductors x 60s each
    - Rockback Adductor Stretch x 60s each
    - Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

  • Monday Warm Up Workout

    Viikko 50 (kevennystä/väliviikko)
    MAANANTAI
    Warm Up
    2 rounds
    2:00 cardio (add speed during 2 min)
    20 plate hops
    10 GTOH with plate
    10 Goblet hold thrusters
    10 ring row
    then barbell warm up 2 rounds
    3 muscle snatch + 3 power snatch
    rest 30-45 sec
    3 muscle cleans + 3 clusters
    rest 30-45 sec

    Climb to light/moderate heavy power snatch weight, something like 50-60%
    then

  • 26.6.2021 Workout

    Hyvää Juhannusta Kaikille!