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

  • Strength Workout

    4 rounds rotting between;
    1 set Kipping/Butterfly Pull-ups: CTB, normal or kip only + assisted pull-up
    Rest 45s.
    1 set Strict Handstand Push-ups: Deficit, normal, pads or pike push-ups
    Rest 45s.
    10 x Supinated Grip Barbell Rows
    Rest 45s.
    10 x Barbell Shrugs
    Rest 45s.
    20s each Hollow Hold + Superman Hold
    Rest 45s.

    Extra:
    Banded Bicep Curls: 100 AFAP.

  • Conditioning 09-04-2022 Workout

    Partner Workout

    AMRAP 6:00
    Max Cal Row
    Rest 60s
    AMRAP 6:00
    Max Burpee Box Jumps @51cm
    Rest 60s
    AMRAP 6:00
    Max Cal Bike/Ski/Sled Push @ light/medium weight
    Rest 60s
    AMRAP 6:00
    Max Wall Balls (20/14)

    • Class groups will start at different stations.
    • Goal: Challenging effort, split as evenly as possible. Fast transitions between partners

  • Tiistai-illan Endurance Workout

    PK / VK1

    40min amrap
    400m run / power walk
    30 Air squats
    30 1-Leg v-ups
    800m bike or 400m ski
    30 Lunge steps
    30 Sit-ups

  • Vierumäkileiri sunnuntai Workout

    Amrap 30 tiimissä

    200m juoksu
    30 Leukaa
    30 Eturäkkiaskelkyykkyä
    30 kp Tempausta
    30 Seinäpalloa
    30 boxiburpeeta
    30 istumaannousua
    30 s. Lankkua

  • WOD Workout

    EMOM x 16:00

    Min 1: 30s Push-ups
    Min 2: 30s Double Unders
    Min 3: 30s Strict Pull-ups
    Min 4: 6 x 10m Shuttle Run or 30s Ski Erg

    Goal: Have a plan to be consistent for 3 sets and then last round push hard!

    Extra:
    Rollback Triceps: 3 x 10-12. Rest 60s.

  • Extra Credit 24-05-2022 Workout

    Reverse Sled Drag 4 x 30m; rest as needed
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 33100 Juoksuohjelma, Viikko 2 Workout

    Harjoitus 1.

    Vaihtoehto 1.

    40min juoksu (10+5+10+5+10)
    10 min ~65%
    5min ~70%
    10min ~65%
    5min ~70%
    10min ~65%

    Vaihtoehto 2.

    32min juoksu/reipas kävely (8+4+8+4+8)
    8 min ~65%
    4min ~70%
    8min ~65%
    4min ~70%
    8min ~65%

    Ohjeet: Harjoituksen kesto 40 tai 32min. Suorita juosten tai reippaasti kävellen. Tarkoitus käyttää kahta sykealuetta vaihdellen.

    65% tuntuu helpolta/mukavalta. Hengitys kulkee mukavasti, tarvittaessa pystyt puhumaan puuskuttamatta. Vauhti on helppo säilyttää pitkään.

    70% tuntuu kohtalaisen helpolta. Hengitys kulkee mukavasti, puhuessa voi pistää puuskuttamaan.. Juoksuvauhti kasvaa, mutta pystyt edelleen ylläpitämään sitä kohtalaisen helposti.

  • Power Snatch Strength

    7 sets of Power Snatches
    5 @65%
    5 @70%
    5 @72%
    3 @75%
    3 @78%
    3 @80%
    3 @80%
    - Complete sets every 2:00
    - TnG sets

  • Snatch Balance Strength

    4 sets of
    2 Snatch Balances w/ pause @65%
    - Hold 2 secs in receiving position
    - Rest 2min btw sets

  • Functional Sunday Workout

    AMRAP 8min

    Box Dip
    12-14-16-18-20…
    Chin-Ups
    2-4-6-8-10…

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    AMRAP 15min

    30sec Hollow Hold
    2 Wall Walks
    8 Strict Knee Raises
    10 Burbee
    30sec Dual KB Shrugs

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    EMOM 16

    1) Row 15/12 Cal (leave least 15sec rest)
    2) Push-Up 15/12 ( leave least 30sec rest)

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