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

  • 5 kierrosta: GTOH / Burpee Workout

    5 kierrosta aikaa vastaan:

    • 5 ground-to-overhead (N 50kg / M 70kg)
    • 10 burpee

  • Conditioning 02-09-2020 Workout

    AMRAP 20:00
    400 Meter Run / 400m Row/Ski / 800m Bike Erg / Stairs x 1+½
    5 DB Man Makers (light)

    • Goal: Moderate Level of effort for all rounds

  • Conditioning 30-09-2020 Workout

    30:00 clock;
    10:00 Max Distance Farmer Carry @32/24kg
    10:00 Max Sledpush - Moderate load
    10:00 Sandbag (zercher position) or Stone or DBall Carry on chest

    • Goal is grinding work for the target time.

  • INTERVALS Workout

    6rounds:

    30s On / 30s Off
    1) ski
    2) shuttle run
    3) sit up
    4) DU

  • WOD: OPEN 25.3 Workout

    For time:
    5 wall walks
    50-calorie row
    5 wall walks
    25 deadlifts
    5 wall walks
    25 cleans
    5 wall walks
    25 snatches
    5 wall walks
    50-calorie row

    Time cap: 20 minutes

    ♀155-lb (70-kg) deadlift
    85-lb (38-kg) clean
    65-lb (29-kg) snatch

    ♂225-lb (102-kg) deadlift
    135-lb (61-kg) clean
    95-lb (43-kg) snatch

    Scaled: (Ages 16-54)
    ♀ Scaled wall walks |85, 65, 45 lb (38, 29, 20 kg)
    ♂Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)

    Teenagers
    14-15:
    ♀85, 65, 45 lb (38, 29, 20 kg)
    ♂135, 95, 65 lb (61, 43, 29 kg)

    Scaled Teenagers 14-15, Scaled Masters 55+:
    ♀Scaled wall walks| 75, 55, 35 lb (34, 25, 15 kg)
    ♂Scaled wall walks | 95, 65, 45 lb (43, 29, 20 kg)

    Masters 55+:
    ♀Scaled wall walks | 125, 65, 45 lb (56, 29, 20 kg)
    ♂Scaled wall walks | 185, 95, 65 lb (83, 43, 29 kg)

  • Day 19 - Weightlifting + Conditioning Workout

    Warm-up: 10 min easy ski/row/assault bike + 4 min mobility + 5 min barbell warm-up

    A:
    10 x every 90s:
    3 x tng power clean + 3 x tng power hang clean + 3 x tng push jerk
    Start from 50% of 1 Rm power clean and build up

    B: 40-50min aerobic training

    Cool-down: Easy row for 5 min + 5 min mobility

  • WOD Workout

    6× 2min ON 2min OFF

    A) Kalorit
    B) 5 Thrusteria* 5 Leukaa/C2B

    *Kevyt

  • 3 rounds for time Workout

    30 Russian KB swings (16/24kg)
    15 handstand push-ups

    Scaled WOD
    3 rounds for time:
    20 Russian KB swings
    10 push-ups from the knees

  • Clean and jerk 4x3 Strength

    Clean and jerk 4x3x60-70%

  • WOD Workout

    20min AMRAP

    6 Burpeeta
    5 Raakariveä 45/35kg
    25 Tuplaa/Sinkkua
    6 Burpeeta
    1 min tauko