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

  • Lapset syksy 17 Workout

    Lämppä+ mobility

    5x5 pystypunnerrus telineeltä ryhmissä

    Metcon pyramidi: 1-10-1
    Burpee
    Kyykky

    Tabata 12x20/10
    Linkkari ja Lankku

  • Snatch complex Strength

    Find heavy set in 15min.
    1 Squat snatch
    1 Hang squat snatch
    1 OHS

  • 29.6.2019 Workout

    5 x 1:30 Max Cal row

    Rest 1:00 Btw sets.

  • 07/01/19 Workout

    Tabata handstand push-ups
    Rest 1 minute
    Tabata pistol squat
    Rest 1 minute
    Tabata push-ups
    Rest 1 minute
    Tabata jumping lunges

  • VIDEO- ATP Skill: Windmill Workout

  • VIDEO - ATP Skill: Lunge Flow 2.0 Workout

  • Accessory wod Workout

    3-4 sets:
    10-12 GHD hip extensions @ 3113
    10/10 Anti-rotation deadbugs

    10/10 Side plank reach through + leg lift

  • Hard routine + strength Strength

    165 min
    Warm up for 15 min

    1.Strength/skill
    A. EMOM10:
    1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
    2) 10 m HSW - 5 5 4 5 4 m

    2.Anaerobic capacity
    6 x 1' ON / 4' OFF
    A.
    8 heavy DB snatch - 35 lbs
    8 box over burpee > 6
    ME bike
    Calories: 4 6 5
    B.
    8 DB thruster 35/50 lb > 25 lbs
    20 DU
    Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

    3.Strength endurance
    Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
    DB curl + press-15 lbs
    L-sit hang

    4:4 sets
    12 Hip thrust - 60 60 60 60 kg
    10 hamstring curls - 10 10 10 10 kg

    5:3 sets
    12 low cable pulley - 35 40 40 kg
    15 side lat. raise - 10 lbs/3 kg
    20 pike leg lifts
    12 sa. DB press - 20 20 20 lbs

    6:3 sets
    3x7 bicep curls 13 kg
    15 v-ups

  • Endurance Workout

    46 Min of:
    Assault Bike 4’ @ 60% MHR +
    7 Round of
    3’ @ 65-70% MHR (22-26 s/m)
    2’ @ 75-80% MHR (24-28 s/m)
    1’ @ 85-90% MHR (26-30 s/m)

  • Endurance Workout

    Interval of:
    1 Interval of:
    Assault Bike 40 Kcal @ max effort
    Full and complete rest.
    1 Interval of:
    Assault Bike 30 Kcal @ max effort
    Full and complete rest.
    2 Interval of:
    Assault Bike 20 Kcal @ max effort
    Full and complete rest each interval.