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

  • 16.5.2023 Run Forest, Run! Workout

    Juoksua / Hölkkää 15 minuuttia PK 2

    Juoksua 10 min VK

    Juoksua / Hölkkää 15 minuuttia PK 2

  • Snatch & Row Strength

    Emom 15min

    1. 5 squat snatch @60% 1RM
    2. Row 12/15cal
    3. Rest

  • Superkids 10-13v WOD Strength

    Maastaveto

    5 x 6

  • 28.11.2023 Intervals Workout

    3 Intervals

    A1. 15-minute AMRAP
    500m SkiErg
    10 DB box step overs, 24/20″ @ 2 x 22.5/15kg
    5 Wall walks
    15 Toes-to-rings

    A2. 15-minute EMOM (0:45 work / 0:15 rest)
    1) BikeErg for calories
    2) Row for calories
    3) SkiErg for calories
    * Set yourself target calories on the 1st round, then stay consistent

    A3. 15-minute AMRAP
    1000m BikeErg
    5 DB Devils presses @ 2 x 22.5/15kg
    10 Burpee box jump overs, 30/24″
    5-minute BikeErg @ steady pace (5/10 effort) after each interval

    Our aim in today’s intervals is consistency over each 15-minute piece.
    Rather than rest, after each interval (including the final one), you have a 5-minute BikeErg @ a 5/10 effort. This pace should allow you to recover a bit and get your heart rate down, however, it is not going to enable as much recovery as full rest.
    The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

  • Standing High Jump Workout

    5x2 As high as possible

  • Superkids 7-9v voima Workout

    Kelkanveto,

    5 x 10 m (1 köyden mitta)

  • TTTtd1 Workout

    5 rounds for time:
    75 double unders
    15 Toes to bar
    15 Hand release push ups

  • Workout Of The Week- Fran Workout

    10 Squat to Overhead Press
    20 Push Ups with Rotation
    30 Russian Twists
    20 Box Jump or Step Up
    10 TRX Reverse Fly
    20 Ball Reverse Crunch
    30 Cross Lunges
    20 Overhead Press with Rotation
    10 Plank Roll Out with Ball
    20 Dome Squat
    30 Body Weight Pull Downs
    20 Med Ball Crunch
    10 Barbell Lateral Shuffle

  • Muscle & Power, Joker Workout

    “Open 13.2”
    AMRAP in 10 minutes
    5 Shoulder-to-Overheads (115/75 lb)
    10 Deadlifts (115/75 lb)
    15 Box Jumps (24/20 in)

  • Gymnastics + weightlifting + strength Strength

    165 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 12 x 1
    - MU+HTR 4 x 1+1
    - MU 7 x 2
    - MU x 30

    2.WL
    A. Snatch pull to hold + Snatch
    - Build to Rpe 8 1+1 for the day
    - 25 30 35 40 42.5 45 (47.5) (47.5) 47.5

    B. Snatch
    - Heavy single for the day (RPE 9)

    C. Halting snatch deadlift
    - 3x5 @ 95-100% of max Snatch
    - 52.5 55 57.5 kg

    3.Strength
    5 sets: > 3
    8-12 DB Seated press - 3x10x25 lbs
    8-12 V-handle Lat pulldown - 10x40 10x45 10x45 kg
    - Rest 90 s. between sets