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

  • NBT 12 day’s of Christmas Workout

    12 days of Christmas
    60/35kg
    70lb / 45lb

    1+1+1+1 Squat clean/ push jerk/ front squat/ split jerk
    2 rMU
    3 HSPU
    4 Power snatch 60/35kg
    5 Front rack lunges
    6 WB
    7 GHD SIT-ups
    8 Cal AB / ROW / SKI
    9 T2B
    10 Box jumps
    11 1-ARM DB snatch 70lb / 22,5kg
    12 Thruster

  • 500m Soutu + 50 kaloria Assault/Echo pyörä Workout

    500m soutu
    50 kaloria assault/echo bike

    Tavoiteaika miehet 5min, naiset 7.30min

  • WOD Workout

    4 rounds for time;
    5 Up-downs
    15s Bike Sprint - max effort.
    or 25s Row/Ski - max effort
    Rest approx 90s.

    Goal: VERY HARD effort on the machine
    Row/Ski sprints are longer due to the fact that there is a small recovery element between each stroke.

  • Strength Workout

    A) Squat Snatch Technique work. 12:00
    After warm-up, practice some reps with light to medium weights.

    B) Back Squat
    3 x 5. Rest 2:00
    - build to a moderate heavy 5 in 3 sets.

  • 6 kierrosta 3 liikettä Workout

    6 kierrosta
    500m soutu/hiihto tai 1000m pyörä
    21 kahvakuula heilautus
    15 Istumaannousu

  • 22.11.2021 Legless Rope Climb Workout

    AMRAP 3

    Max legless Rope Climb.

    Jos et saa vielä kiivettyä ylös, ota matalampi targetti ja kiipeä siihen.

  • Tuesday WOD Workout

    Warm Up for 15 minutes
    1:00 easy -> :30 moderate 0n each machine rest about 30 sec while switching machine.
    then
    20 sec fast on each machine rest about 30 sec while switching machine.

    strech overall and take easy for couple mins before hitting workout

    Metcon
    Triangle Workout 1
    EMOM 40
    Min 1 - ROW
    Min 2 - SKI
    Min 3 - ASSAULT BIKE
    Min 4 - REST

    Third time TRIANGLE : add + 1 calorie compared last time you did this.
    You should keep fast pace always when work. Dont go all out because it makes it pretty hard to recover bwn rounds. If doing first time this women start with 10-12 calories and men with 13-15 calories.

    Cool down few minutes after triangle before doing accessory work!

  • Yläkropan voima Workout

    4 Kierrosta:
    A1. 6 Pystypunnerrus tangolla
    60s lepo
    A2. 4 Leuanveto vastaotteella (2s pysäytys ylä-asennossa)
    60s lepo

  • Wednesday Accessory + Cool down Workout

    Accessory Work
    4 sets
    5-7 Strict ring dips
    5-7 tempo pistol squats or lateral box step ups (each side)
    7+7 side plank dips with 2 sec pause (use extra weight on hip if necessary)
    rest 1-2 min

    Accessory Work
    Perform 400m heavy farmers walking, you can increase weight during this.
    example 100m + 2x75m + 2x50m + 2x25m
    rest as needed

    Cool down
    2-3 min light cardio'
    1 min cobra to downdog pose
    1+1 min bicep/forearms strech
    1+1 min tricep streching
    1+1 min leg across body strech

  • Wednesday Warm up + Tempo Strenght Workout

    Warm Up

    2 rounds
    2:00 cardio machine (last 10-20 s fast tempo)
    5+5 lunge elbow to floor strech
    5 push up to downdog pose
    5 dynamic squat strech
    10+10 Single leg hip bridges
    10+10 kb bottom up press
    10 tempo goblet squats (hold on bottom also and make your ankles move well, so you can lay againts knee on some reps to strech achilles)

    Strenght
    Tempo Bench Press 3x10 reps (3:0:3:0)
    @40-50% of 1rm
    rest 2-3 min

    Back Squats 3x10 reps (3:0:3:0)
    @40-50% of 1rm
    rest 2-3 min

    Keep Quality on these, try to hit same weights than 2 weeks ago.