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 Workout

    YGIG 20min AMRAP

    9/7 CAL koneella
    9 Mavea
    6 Riveä raakana
    3 STOH

    *Koko kierros omalla vuorolla.

    45/35kg

  • WOD Workout

    RX
    FOR TIME
    50/40 Cal Bike/Row/Ski
    -Immediately Into 10 ROUNDS
    3-5 Strict Handstand Push-Up
    5 Deadlifts @100/70kg
    -Immediately Into
    50/40 Cal Bike/Row/Ski

    Timecap: 15 mins

    SCALED
    FOR TIME
    40/30 Cal Bike/Row/Ski
    -Immediately Into
    10 ROUNDS
    5 DB Push Press
    5 Deadlifts @ moderate
    -Immediately Into
    40/30 Cal Bike/Row/Ski
    RPE 8

    Timecap: 15 mins

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - 5/5 Sciatic Nerve Floss
    MIN 2 - 5/5 Half Kneeling KB Bottoms Up Single Arm Press
    MIN 3 - :45 Jog/Walk

  • 12 min amrap Workout

    1 Overhead squat

    10 Burpee box jump

    *add 1 overhead squat for each round.

    *ohs weight around 65% of heavy 1

  • WOD Workout

    RX
    1) ON AN 10:00 RUNNING CLOCK
    120 Double Unders
    60/50 Cal Row/Bike/Ski
    30 Burpees Over Rower/Bar

    At 10:00 start;
    2) 4 ROUNDS FOR TIME
    30 Double Unders
    15/12 Cal Row/Bike/Ski
    8 Burpees Over Rower/Bar

    SCALED
    1) ON AN 10:00 RUNNING CLOCK
    200 Singles
    50/40 Cal Row/Bike/Ski
    10-20 Burpees Over Rower/Bar

    At 10:00 start;
    2) 4 ROUNDS FOR TIME
    50 Singles Unders
    12/10 Cal Row/Bike/Ski
    3-5 Burpees Over Rower/Bar
    RPE 8

    Total timecap : 20 mins

  • Fire Up 29-08-2023 Workout

    EMOM 8:00 Alternating
    3 x Hang Power Clean
    5 x False Grip Ring Row

    • Build HPC to a heavyish set. Heavier than workout weight
    • FG Ring Row, practice keeping the grip as the arms straighten out.

  • Oly Lifting 16-08-2023 Workout

    EMOM x 6 MINUTES
    1 Push Jerk + 1 Split Jerk
    - Start Light and build to Moderate. This is a deload week for the weightlifting.

  • Strict press speed work – EMOM 10 minutes 3 reps Strength

    Strict press speed work – EMOM 10 minutes 3 reps @ 70% AFAP

    Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

  • Strength 31-08-2023 Workout

    Overhead or Front Squats
    3 x 10

    • Build to a Moderate weight and stay at that weight across all sets.
    • RPE 5

  • Conditioning 31-08-2023 Workout

    PERFORMANCE
    EMOM x 20 MINUTES
    MIN 1 - 15 V-Ups
    MIN 2 - 20 Wall Balls @20/14lbs
    MIN 3&4 - Max 10m Shuttle Runs
    MIN 5 - Rest

    FITNESS
    EMOM x 20 MINUTES
    MIN 1 - 10-15 Tuck-Ups
    MIN 2 - 20 Wall Balls @light
    MIN 3&4 - Max 10m Shuttle Runs
    MIN 5 - Rest

    • RPE 9 on the runs

  • WOD Workout

    4x6min ON 2min OFF

    A)
    20/17 Cal
    20 KK-heilautusta
    20 Boxihyppyä

    B)
    300m Juoksua TAI
    50 Tuplaa/ 100 Sinkkua/40s Naruhyppyjä
    10 KK/KP STOH
    15 KP/KK Etukyykkyä

    *Tasainen vauhti.