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

  • WOD 06/04/22 Workout

  • Tiistai 6.9.22. Workout

    Warm up
    3 sets
    :40 easy -> :20 moderate > :10 fast, rest 20 sec bwn
    With SKI. Slowly increase "easy,mod,fast pace" each warm up round.
    some short mobility as you like and start workout

    Intervals
    SKI "Max Power" Workout
    175/200m controlled sprint at 90-95%
    220/250m controlled sprint at 90-95%
    250/300m controlled sprint at 90-95%
    175/200m sprint at 95-100%
    -Rest 3min b/t reps-

    (tero tee viime viikko)

    Damper to 5-7

    Accessory Work
    4 rounds
    3-5 skin the cats
    6-8 windmill @light/moderate weight / per side
    10-15 sec l-sit hold on rings
    rest 2 min bwn sets

    Cool down
    2-3 min light row
    1-2 min cobra to downdog pose
    1-2 min prayer pose strech
    1+1 min leg across body strech

  • Stretching (12min) Workout

    2 rounds:
    1min/leg Couch Stretch
    1min/leg Lizard Stretch
    1min/leg Pigeon Stretch

  • Rest day Workout

    It should be a good sunny weather! Go out and enjoy it! :)

  • jerk + sc2b Workout

    Classic push and pull. Jerk is always split and c2b is strict.

  • Week 8, Day 52 Workout

    Warm-up:

    3x
    15/12 Calories row
    10-15 Bearhug squat jumps
    15 Spike ups on rower
    10 Hip extensions on GHD
    5 High box jumps

    Then
    3-4 x 2-3 reps negative HSPU with 4-8s descend.

    Climb up to a heavy, but fast set of
    2 back squats in 12:00 minutes.

    Then:
    Every minute on the minute for 10:00 minutes of:
    2 Back squats @ 65% of the heaviest set of 2 back squats

    Metcon:

    Death by rowing & wallballs

    With running clock:
    8/6 Calories row +1
    8 Wallball shots + 1

    Add 1 calorie and 1 wallball shot each round.

    Bonus:

    3 x 10+10 1-Legged deadlifts with dual dumbbells
    3 x 10+10 Box step-ups with weights in front rack

    Core:

    3x
    24 GHD sit-ups
    15+15 Side plank hip touches

  • FUNCTIONAL 1.10.2022 Workout

    4 x 4 min AMRAP, rest 2 min

    A.
    12 cal row/ski/bike
    10 KBS
    8 goblet squat

    B.
    12 burpee
    10 DB snatch
    8 reverse lunge (with DB

  • Extra Credit 28-01-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    1:00/1:00 Hamstring Foam Roll
    10 Elevated Calf Raises w/:01 Pause in Bottom Position
    10 Alt. Groiner/Hamstring Stretch

    -Rest as Needed b/t Sets-

  • Clean fun Workout

    5 Power clean 80kg
    5 Burpee over bar
    5 Thruster 80kg
    5 Burpee over bar

    7 Power clean 70kg
    7 Burpee over bar
    7 Thruster 70kg
    7 Burpee over bar

    9 Power Clean 60kg
    9 Burpee over bar
    9 Thruster 60kg
    9 Burpee over bar

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min row, run, or ski
    12-16 cossack squats
    12 gtoh oh + halo (levypainonnosto jalkojen välistä ja kierto pään ympäri 5-15kg)
    :20-30s side plank R&L

    Strenght
    Sumo DL 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    perform 5+5+5 high box jumps, but safety first! (60-75cm)
    rest 3 min bwn sets
    Snatch Balance + Overhead Squat 4-5x2+2reps @1x65 and 1x75% and 2-3x80%
    rest 2 min bwn sets
    Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.

    Metcon
    8 min amrap
    2-3 rope climbs (target about 1min)
    10 toes to bars
    12 box jumps to 50/60cm, step down

    rest 2 min

    8 min amrap
    4 sandbag cleans @35-45/55-70kg
    8 toes to bars
    12m hs walk or 4 wall walks

    target 3-4 rounds per set
    Keep steady 80% effort pace

    Accessory Work
    3x12-15 barbell romanian deadlifts
    3x10/10 single arm seated db press
    3x30 weighted twits + 12-20 seated knee tucks
    rest as needed