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

    RX
    FOR TIME
    100 Front Squat (52/35kg)
    150/125 Cal Row/Bike/Ski
    300 Double Unders
    Partition reps and movements in any order to complete all work.

    SCALED
    FOR TIME
    100 Front Squat (Light)
    125/100 Cal Row/Bike/Ski
    400 Single Unders
    Partition reps and movements in any order to complete all work.
    Timecap: 25:00
    RPE 8

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Wrist Rocks
    1:00 Foam Roll T Spine
    1:00 EZ Jog (Nasal Breathing Only)
    -Rest as Needed b/t Sets-

  • HS HOLD + For quality Workout

    hs hold practice

    for quality ~25min
    1) 10-30s hs hold
    2) 10-20 banded pull apart
    3) 10+10 Db row
    4) 5+5 windmill
    5) 10-20cal machine

  • 15.3.2024 Teams Of Two Workout

    AMRAP 15

    Max Reps Bench Press @ 70% BW ( when fresh 10+ )
    30 Air Squats
    8 Line Over Burpees

    IGYG

    Score : Total receptions of Bench Press

  • Conditioning 13-03-2024 Workout

    PERFORMANCE

    4 ROUNDS FOR TIME
    400m Run / 1+½ Stairs
    15 Power Snatches (42,5/30kg)

    FITNESS

    4 ROUNDS FOR TIME
    300m Run / 1 x Stairs
    15 Power Snatches (Light)

  • Fast Intervals Workout

    5rounds:
    10/8cal row
    12 ttb
    10/8cal row

    rest 2min between sets

    Target under 2min / scale rep scheme if needed / kiihtyvä tahti viimeiset vedot päivän nopeimmat, ttb unbroken tai max kahteen osaan.

  • 6.3.2024 50 min @ HR zone 3 Workout

    50 min @ HR zone 3 ( Green )

    Any Machine 55/40 Calories
    18 Reps Bicep Curls, alternating
    1-2 Rope Climbs

  • Ke 28.2.2024 penkki Strength

    Penkki 3x5 (75-80-85%)

    Pystypunnerrus 5-8x5
    -nousu kovaan vitoseen, saa olla lähelle max5

    Pystysoutu käsipainoilla 3x20

    Ojentajat taljassa/kumpparilla 3x20

    Vipunostot eteen tangolla 3x20

  • MPF WOD Workout

    Nilkka
    30-60s ankle stretch with KB
    10+10 calf rises

    Amrap9 RANKA
    5 jefferson curl
    10 kneeling back extensions
    10+10 half kneeling rotations

    Amrap9 LONKKA
    10+10 hip rainbow
    10+10 hip flexion
    10+10 9090 + leg lift

    Amrap9 OLKA
    10 prone lying shoulder angles
    10 facepull + external rotations
    10 shoulder extension lifts from box
    10 finger pushups

    EXTRAS
    2x neck crunch & rotations

  • 4.3.2024 Intervals Workout

    2 Rounds :

    2:00 AMRAP
    3-6-9- etc.
    Power Clean @ 42,5/30kg
    Pull-Ups

    2:00 AMRAP
    25 Double-unders
    6 Thrusters @ 42,5/30kg

    2:00 AMRAP
    8/6 Calories Row
    6 Rower Over Burpees

    2:00 AMRAP
    1-2-3- etc.
    Wall Walks
    Burpee Deadlifts 2x22,5/2x15kg

    Rest 2:00 between intervals

  • JERK Strength

    E90s x 8

    4x3 jerk (70-80%)
    4x3 jerk (80-85%)