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

  • For time Workout

    50 calorie ergo
    50 overhead squats (35/52,5 kg)
    50 alternating DB snatches (15/22.5 kg)

    Scaled WOD
    For time:
    40 calorie ergo
    40 overhead squats
    40 alternating DB snatches

  • ”Run Kettle Run” Workout

    Aikaa vastaan:

    • 800m juoksu
    • 21 swingi (amer.)
    • 21 goblet-kyykky
    • 400m juoksu
    • 15 swingi
    • 15 goblet-kyykky
    • 200m juoksu
    • 9 swingi
    • 9 goblet-kyykky

    N 16kg / M 24kg

  • Strength 23-05-2023 Workout

    PERFORMANCE
    EVERY 2:30 x 3 SETS
    3-5 Strict Handstand Push-Ups
    Immediately Into
    3-5 Plyo Push-ups from toes or knees
    EZ Walk, jog or row in remaining time

    FITNESS
    EVERY 2:30 x 3 SETS
    3-5 Plate Deficit Pike Push-Ups
    Immediately Into
    3-5 Push-Ups from toes or knees
    EZ Walk, jog or row in remaining time

    • Fitness version can be scaled to pike with pads and regular push-ups from knees also

  • Strength Strength

    Push Press
    1x3 @ 70%
    1x3 @ 80%
    1x3+ @ 90%
    Final set is an AMRAP @ RPE 8
    Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
    Week 3 of 6

  • Gymnastics Strength 06-04-2023 Workout

    PERFORMANCE
    ON A 8:00 RUNNING CLOCK...
    Strict Chest to Bar Practice*

    *Focus on wider grip + leaning back to lead with chest.

    FITNESS
    ON A 8:00 RUNNING CLOCK...
    Strict Pull-Up Practice*

    *Focus on engaging lats before pulling + keeping Hollow Body.
    *Partner Assisted with sets of 3-5 reps recommended

  • Pumpping burpees Workout

    WORKOUT OF THE DAY:

    Metcon (reps)

    AMRAP in 7 minutes of:
    1 Burpee
    *2 Pump burpees
    3-Pump burpees
    4-Pump burpees
    ….

    *Pump burpee:
    Tee luvun osoittama määrä punnerruksia ennen kuin nouset ylös tekemään burpeen ponnistusta.

    Harjoituksen tarkoitus on kehittää lihaskestävyyttä sekä maksimikestävyyttä. Tavoite on saada tehtyä mahdollisimman monta kierrosta annettuja liikkeitä.

    WARM-UP:

    3 rounds:
    5 burpees,
    5/5 hip complex,
    5/5 chest stretch,
    5/5 downward dog to basic lizard

  • Longer Erg workout Workout

    Metcon (quality)

    in 20:00 minutes, 5km row

    Rest 1:00 minutes

    in 20 minutes,
    10km bike

    *Goal is to keep a nice steady pace. Tailor the distance as needed.

  • 9.4.2023 Easy Pace ( Deload Cycle ) Workout

    43 Minutes of:

    10 Minutes : Row

    Rest 1 minute

    10 Minutes :

    5 Pull-Ups
    10 Box Jumps 24"/20"
    15 Sit-ups

    Rest 1 minute

    10 Minutes : Bike

    Rest 1 minute

    10 Minutes :

    15 Deadlift 70/50kg
    10 Kettlebell Swing 32/25kg
    5 Strict HSPU

    Rest 1 minute

  • 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