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

  • Manmakers/BBJO Workout

    4 rounds for time:
    10 Man-makers
    10 Burpee Box Jump-Overs

    Post times to comments.

  • Sprints and SLIPS (main site Saturday 190810) Workout

    10 rounds, each for time, of

    • 100-meter sprint
    • Rest 90 seconds

    Practice SLIPS for 20 minutes.

  • Conditioning + gymnastics + weightlifting + strength Strength

    AM: 65 min
    Warm up for 15 min
    1.Conditioning
    A. 3 sets each, rest 1:1: / Timecap 30 min
    10 cal Row - 0.38, 0.36, 0.38
    12 cal Row - 0.45, 0.45, 0.45
    18 cal Row - 1.06, 1.05, 1.04
    22 cal Row - 1.20, 1.20, 1.19
    25 cal Row - 1.31, 1.30, 19 cal
    Avg. speed 950 - 1050 cal/h.
    HR 160/180
    Cool down for 20 min

    PM: 150 min
    Warm up for 15 min

    1.Gymnastics
    A. HSW practice for 15 min
    - 16 m.

    B. MU practice for 50 min
    - TWB 3 x 3
    - RS 3 x 6
    - HTR 5 x 1
    - 2 swing + MU 10 x 1 (+ 2 fails)
    - MU straight from ground 4 x 1 (+ 2 fails)
    - Total of 14 MU

    B. EMOM9:
    1) 2-4 Russian dips - 3 3 3
    2) 7 Foot elevated Ring Row
    3) Bottom of dip hold - 25 25 25 s.

    2.Weightlifting
    A. Squat Clean and split jerk
    Heavy 2+3 for the Day (rpe 8, noin 5 kg varaa maksimikompleksiin)

    3.Strength
    A. Front squat 4 x 6
    -Build to Heavy, rir 2-3 (Rir= reps in reserve)
    45 50 55 60 kg

    B. 3 sets:
    15+15 Side plank rotations
    15 GHD Back extension
    15 DB Bench - 20 20 20 lbs

  • Pull-ups & box jumps Workout

    15-12-9 reps of:

    Time cap: 8 minutes

  • JATKO: Askelvala, 4x10/puoli Strength

    Askel valakyykky, 4x10 per puoli

  • Jiyo's 3-Day Workout (DAY 2) Workout

    Day 2: working core + legs

    • Basic stretching / yoga 5 mins
    • Jumping jacks 10 reps
    • Wall sit 30 sec
    • Straight arm plank 30 sec
    • Squats 20 reps (watch video before hand to check correct form)
    • Lunges 20 reps

    [10 sec break in between each exercise]

    Jiyo will repeat this set 2 times, and can take a 1 min break between each set.

  • NBT Unbroken qf Workout

    For time:
    60xDU
    6xDB Box Overs (22,5kg/15kg)
    60xDU
    12xDB Box Overs (22,5kg/15kg)
    60xDU
    18xDB Box Overs (22,5kg/15kg)

    Enjoy the ride! 🍑

  • CFKN NUORET Workout

    Lämmittely ja mobility

    Kuppipitotabata 8Ă— 20/10

    Metcon 15min amrap
    20Ă— hyppis
    100m laitteella tai juoksu
    20m farmarikävely

    Loppuvenyttelyt

  • Lapset 7-9 syksy Workout

    Lämppä leikkiä ja mobility

    Painonnostokomplexi kepillä

    Metcon: 15min
    Seinäpallo 6x
    Punnerrus 6x
    Istumaan nousu 6x

    Loppuvenyttelyt

  • Accessory wod Workout

    4-5 sets:
    10 Cuban press complex with a light barbell or PVC pipe

    8-10 Reverse grip push-ups

    These can be tough, scale by doing these on a bench or from knees. If needed you can also put your hands on dumbbells.
    20 Hollow rocks *Tight core, low back in contact with the ground