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

  • Day 36 - Conditioning Workout

    Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

    A: Row: 10 x 500m. Goal is to row fast in the anaerobic zone. 1 min rest between sets.

    Cool-down: Easy row for 5 min + 5 min mobility

  • Press & Rope Climb Strength

    5 rounds of:
    4 Shoulder Presses @70%
    2 rope Climbs 4m (no jump)
    Rest 2min btw rounds

  • 280123 Lauantai Workout

    DELOAD WEEK

    Team workout (in teams of three people)

    For time
    30 bar muscle-up / jumping BMU
    90 cal row
    120 wall ball 20/14

    Share the repetitions as you wish with the team. One is working at a time.

  • Treeni 2 Workout

    Treeni 2
    Warm Up
    3 rounds
    15 cal ski
    10/10 half kneeling db press
    10 toe up RDL
    4 inch worm with push up

    Strenght
    Push Press
    1x10 reps @55%
    1x10 reps @60%
    2x8 reps @65%
    rest 1.5-2min bwn sets
    Bench Press 3-4x10 reps @55+60+1-2 sets @65%
    rest 2-2.5 min bwn sets
    Pidä hyvä asento push pressissä ja hae jaloista voimaa mahd.
    paljon. Paino koko jalalla mahd pitkään dipin aikana ja ylä-
    asennossa tanko vartalolinjaan.

    Metcon
    Tabata of AIr Bike (keep moderate/fast pace)
    straight to:
    then 3-4x (masters 45+ only 3 rounds)
    8 sb clean @35/45kg
    8 burpee over sandbag
    then

    12/15 calories of air bike (fast!)
    time target under 10 minutes.

    Accessory Work
    3x15 double db bench press
    3x15/15 bicep curls @5-10/10-15kg's (vuorokäsin)
    3x15+15 half kneeling trunk twists R/L
    rest as needed

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio

  • ”Chipotle” Workout

    For Time:
    1250 Meter Row
    8 Rope Climbs
    60 Lateral Barbell Burpees
    40 Toes to Bar
    20 Deadlifts 100/70kg

  • Push press 3RM Strength

    Push press 4x3

    Last set RIR 0-1, so you can aim to find heavy triplet of the day if technique allows.

  • Power snatch & paused OHS double Strength

    E75s x12:
    1 Power snatch + 2 OHS w/ 2s pause at the bottom

  • WOD Workout

    Every 90 sec x 10 sets

    10 Thrusters @42.5/30
    10 Bar Over Burpees
    *Scale To get at least 15 sec rest
    *Goal Under 60 sec per set

  • Day 33 - Weightlifting + Conditioning Workout

    Warm-up: 10 min easy ski/row/Ab + 4 min mobility + 5 min barbell warmup

    A: 10 min emom:
    5 x tng power clean
    Start from 50% of 1RM power clean and build-up

    B: 40-50min aerobic training

    Cool-down: Easy row for 5 min + 5 min mobility

  • Conditioning (DELOAD)(20min) Workout

    EMOM 9:
    50s AB
    10 Seated Double DB Presses, choose load
    10 Burpees

    Rest 2min

    EMOM 9:
    50s Ski
    10 Box Jumps 60/50cm
    10 T2B