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

  • 11.5.2023 Run Forest, Run! Workout

    Väinölänniemi / Radalla.

    Voit alkaa asettamaan itsellesi tulos tavoitetta. Vielä sen ei tarvitse / pidä olla lopullinen.

    Lämmittely hölkkää 800m + venyttelyt.

    7 x 400m. Lepo 1:00 välissä. Tavoite vauhti +10 sec. per kierros. Esim. jos tavoitteena on 2400m. Kierrosaika 2:00.

    Juokse tänään 2:10 kierroksia. Tavoitteena 3000, juokse tänään 1:46 kierroksia.

    Loppuverkka 800m

  • WOD Workout

    AMRAP 12 Complex of:
    6 Romanian Deadlifts @60/43kg
    6 Hang Power Cleans
    12 Front Rack Reverse Lunges (total)
    12 Barbell Rows

    Rest as needed between rounds
    ALL done without dropping the bar or re-gripping.

    Extra:
    2-3 sets, rest as needed
    25 banded pull through
    15 banded hip trust
    5 slow Jefferson curls

  • 4 rounds for reps Workout

    1:00 calorie row
    1:00 Russian kettlebell swings
    1:00 burpees
    1:00 wall-ball shots
    1:00 rest

  • CFPORVOOWOD 8.5.2023 Workout

    10 min EMOM
    10/8 cal row
    10 sit ups

  • Gymnastics Workout

    3 rounds for quality
    20s. wall facing chair hold
    10 shaping drill
    20s. HS step to plate
    10m seal walk

  • WOD Workout

    FOR TIME
    400m Run
    Immediately Into...
    5 ROUNDS
    15 Box Jumps @60/50cm
    10 Push Press @43/30kg
    Immediately Into...
    400m Run
    Timecap:12 mins

  • Saturday Madness Workout

    “BARBARA”
    5 Rounds For Time
    20 Pull-Ups
    30 Push-Ups
    40 Sit-Ups
    50 Air Squats
    3 Minutes Rest
    Timecap: 45mins

    Good Times for “Barbara” (estimate)
    – Beginner: 46+ minutes
    – Intermediate: 34-45 minutes
    – Advanced: 24-33 minutes
    – Elite: <23 minutes

    Compare: 2021.07.29

  • Gymnastics tech Workout

    500m row
    then
    2 sets x 20 reps alternating:
    Wall Foam Roll
    Parallette Shoulder Extensions

    5 rounds, rest as needed
    1) 40s. Hollow Sliders on bench. Can be done on a rower as well
    2) 4 Hollow jump to support
    3) 3-5 Paoli low bar MU
    4) 8 Hollow feet on the roller timing practice

  • WOD Workout

    ON A 10:00 RUNNING CLOCK...
    Max Cal Bike/Row/Ski*
    *Every 2:00 including 0:00 complete 8 Russian KB Swings + 8 KB Goblet Squats @24/16kg

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Glute Bridge-Ups with :03 Pause at Top
    10 Alt. 90-90 Hip Rotations
    10 Cat/Cows
    -Rest as Needed b/t Sets-

  • 7x3 T&G Power Snatches Strength

    7x
    Go every 90-120sec
    3 Touch and Go Power Snatches
    Work up to heavy sets