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

  • Thursday Optional Cardio or Rest Day Workout

    Warm up
    2 sets
    20 jumping jacks
    40 high knees
    5 dynamic squat strech
    10+10 big arm circles
    10 step back lunge + rotation
    10 alt leg bodyweight rdl
    5 up downs (burpee without chest going ground)
    3x10+10m easy shuttle run
    rest 1 min and do second round of warm up

    Running workout
    1200m easy run = jog
    2 min walking
    1000m easy/moderate run
    1 min walking
    800m moderate run
    1 min walking
    1000m easy/moderate run
    2 min walking
    1200 easy run = jog

    IF feeling good on body you should do this running session. Running is something what human body needs to do. AND if you can run with good feeling you can do mostly every metcon pretty good effort.

    OTHER OPTION FOR TODAY IS TO DO THE HOME MOBILITY WORKOUT FROM LAST WEEK AND EVEN BOTH THESE. ID DOING RUNNING MAYBE
    SKIP THE WARM UP PART IF YOU ARE STILL WARM AFTER RUNNING.

  • Superkids 10-13 v WOD Workout

    Death by burpee

  • Weightlifting Workout

    A: No hook-no feet power snatch + hang power snatch
    B: Triple power clean
    C: Clean pull doubles tng @max squat clean

  • 06.06.2025 Workout

    C&J

    Clean and jerk waves -

    Wave #1: 3 @70%, 2 @75%, 1@ 80%
    Wave #2: 3@ 80%, 2@ 85%, 1@90%
    Wave #3: 3@ 80-85%, 2@ 90-95%, 1@ 90-100%

    *Rest 1:00-1:30 between sets Rest 2:00 between waves

    Clean Pull

    • 3x1 @110-120% (1s pause below knee) *rest as needed

    Metcon

    6 Rounds W:R 1:1

    • 400m Run
    • 8 Devils press (2x45lbs)
    • 10 T2B

    *lainattu ja modattu Noora Karjalaiselta

    Optional Accessory

    4x For Quality:

    • 15-20 Banded GHD Hip Ext.
    • 30m SB Bearhug Carry
    • 30/30s Copenhagen Plank

    *rest as needed

  • Wednesday Warm up Workout

    Warm Up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then
    3 sets
    1:00 row (easy/moderate pace)
    5 dynamic squat strech
    5 inch worm with push up
    10 scap pull ups
    7+7 single leg RDL
    7+7 single arm db row
    7+7 single arm db bench press

  • Muscle & Power, AV1 Strength

    1 ¼ Front squat 3x4 reps

  • SPCOM21012020 Workout

    A. Warm Up
    pvc+mob.
    3 RND
    12 Alt. DB Snatch
    12 DB Facing Burpees
    8 Strict Pull Ups

    B. Forza
    EMOM 8'
    3 Power Clean @70-75%
    Drop and Reset (droppa e riparti)

    C. For Time
    Ogni 2' per 14' 7 set
    50m Sled Push
    10 Devils Press 22,5/15kg

    D. For Rep
    SKI ERG
    1K/900m at 4:00
    2K/1800m at 8:00
    3K/2700m at 12:00
    4K/3600m at 16:00
    5K/4.5K at 20:00
    TENENDO QUESTI TEMPI NEI 20' FARE 5KM

    E. AMRAP
    10'
    40/30 Cal. Bike
    50 Walking Lunges
    50 W. Ball
    obiettivo calorie bike entro i 3'

    E1. Skill – For Completion
    4 rnd
    6-4-2 Unbroken Muscle Ups

    Riposare quanto basta tra i rnd e i set

    F. Lavoro opzionale

    planke 4×60" rest 30"
    V Up 3x20
    Wal sit 5×60"

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Amrap 15 min Workout

    Kaverin kanssa. Toinen tekee, toinen huilaa.
    5 x raaka rive riipusta
    10 x etukyykky
    5 x vauhti punnerrusta
    15 x tangon yli hyppyä.

  • 1.3.2020 Deload Workout

    30 min Ergo

    ja 30 min huoltoa