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

  • Ma 4.3.2024 kyykky Strength

    Stoppi-kyykky 3x5 (40-50-60%)
    -3s stoppi

    Kyykky 3x5 (77,5-82,5-87,5%)

    Kohautustusvedot / High pull 5x5
    -eli nousu ”vitosen sarjoilla” niin ylös kuin ote pitää
    -myötäote

    Jefferson Curl 3x10
    -varovasti kuormaa

  • Conditioning 07-03-2024 Workout

    AMRAP x 22 MINUTES
    30/25 Cal Row/Bike/Ski
    30 Sit-Ups
    30 Alt. Curtsy Lunges
    15/12 Cal Row/Bike/Ski
    15 Sit-Ups
    5-10 Strict Pull-Ups / Banded Strict Pull-Ups.

  • For time Workout

    For time:

    4rounds:
    5 devils press @22,5/15kg
    10 c2b / pull up
    15/10cal ski

    2min rest after 2rounds

    Target under 12min, time cap 15min / scale rep scheme if needed / jälkimmäinen 2 kierrosta vahdikkaammin kuin ensimmäiset

  • Saturday Madness Workout

    A,
    ON A 15:00 RUNNING CLOCK…
    Build to a Heavy 1-Rep Clean & Jerk
    Option: Develop technique with lighter loading
    Any variation of clean and jerk allowed today

    B
    IN TEAMS OF 2
    AMRAP x 7 MINUTES
    Max Clean & Jerks @ 70-80% of the heavy single
    One works, one rests
    Any style of clean and jerk allowed today.

    REST 2 mins

    AMRAP x 7 MINUTES
    Max Bar facing burpees
    One works, one rests

  • Metcon Workout

    3rounds:
    4 bmu / scaled pull up
    8 D-ball/ sandbag clean @W30-40kg, M:50-70kg
    12/9cal echo

    rest 5min

    2rounds:
    15 Db bench @22,5/15kg
    20m DB fr walking lunge
    15/10cal ski

    Target 1: under 9min, Target 2: under 8min

    Pilko tarvittaessa ja peissaa tahti tasaiseksi / kiihtyväksi, viimeiset kierrokset päivän nopeimmat

  • WOD: Row, WB & DB C&J Workout

    60s on - 30s off, 2 rounds:
    a) row
    b) wall ball (9 / 6)
    c) alt. db clean & jerk (22,5 / 15)
    Tulos: Yhteenlasketut toistot

    Rasittavuus: RPE 8, pitäisi pystyä tekemään vielä 1-2 kierrosta extraa hyytymättä.

  • WOD Workout

    6 x 3:30 Work, Rest 1:30
    25 Russian KB Swings (32/24)
    20 KB Goblet Alt. Lunges
    Max 10m Shuttle Runs in Time Remaining...
    RPE 7

    FINISHER
    2-3 sets
    Horn grip KB bicep curls 7-7-7
    KB tea pot 10/10
    KB dead bug 10/10

    2-3 SETS FOR QUALITY
    5 SLOW Cat/ Cows
    10 Alt. Supermans
    :45/:45 Calf Roller
    :45/:45 Quad Roller
    -Rest As Needed b/t Sets-

  • BASIC CONDITION Workout

    AMRAP 30 with a partner:
    100-calorie ergo
    100 KB snatches
    100 toes-to-bars/sit ups
    – Split work as needed with one person working at a time.

  • WOD Workout

    RX
    AMRAP x 16 MINUTES
    15/12 Cal Bike/Row/Ski
    1 Rope Climb
    15 Toes to Bar
    1 Rope Climb
    15 Burpees

    GOAL: 4+rounds

    SCALED
    AMRAP x 16 MINUTES
    12/10 Cal Bike/Row/Ski
    3 Strict Pull-Ups / Self Assisted Pull-Up
    12 Kip Leg Raises
    3 Strict Pull-Ups / Self Assisted Pull-Up
    12 Burpees
    RPE 8

    OPTIONAL COOLDOWN
    2-3 SETS FOR QUALITY
    10/10 Seated Single Leg Lifts
    :30 Child's Pose w/Lat Stretch
    10 Seated Double Leg Lifts
    30 Banded Tricep Extensions
    -Rest as Needed b/t Sets-

  • 40 min alkavalla 2 min Workout

    40 min alkavalla 2 min

    1. Farmari kävely 1 kahvakuulalla
    2. Laite
    3. KP rinnalleveto työntö riipusta
    4. Laite
    5. Lepo