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

  • Viikko 3 / 2023 / Treeni 1 Workout

    Viikko 3
    Treeni 1
    Warm Up
    3 rounds
    1:00 rowing
    4-6 strict chin ups
    30 weight supported flutter kicks (5/10kg)
    20 lunges

    Strenght
    Back Squat 10,8 and 3x6 reps @57-62-67-71-76% of 1rm
    Front Squat 3- 4x5reps @1x60, 1x70% and 1-2 sets @75%
    rest 2-3 min bwn sets
    Keskity laatuun kyykyissä ja pitämään liike hallittuna.

    Metcon Rowing Program practise 4
    1000m @1.46/500m (5km goal pace)
    rest 2 min
    3-5x500m row @1.37-1.40 (2km goal pace) mene nämä nousujohteisesti.
    rest 1 min bwn
    Masters urheilijat 3-4 kertaa tuo 500m.

    Accessory
    3x10/10 back rack reverse lunge
    3x12/12 single arm kb row
    3x1:00 front plank + 10/10 landmine twists
    rest as needed

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

  • WOD Workout

    5 x 2 Min Amrap (1min rest btw)
    21/15 Cal Erg
    15 Push Ups
    *Max rep strict pull ups rest of the time
    *Goal at least 30 sec strict pull ups per round
    *Scale to banded pull ups or ring rows

  • 16.1.2023 Työntö haltuun ( 2 / 8 ) Workout

    Power Clean + 2 Split Jerk 6 x ( 1 + 2 ) Max Speed

    High Hang Squat Clean + Push Jerk, Climb In heavy ( 7 Sets )

    Front Squat 3 x 2 @ 80%

  • Strict Pull-ups Workout

    10x5 Strict Pull-ups
    - Rest 1:30 btw sets
    - Must be unbroken sets!!! Use bands if needed.

  • Gymnastics EMOM Strength

    5 Min HSPU EMOM
    1 set of strict handstand push ups
    *Choose reps scheme by your ability . No absolute max sets

    5 MIn Toes To Bar EMOM
    1 set of toes to bars Or knees to elbows or toes to bar practice
    *Choose reps scheme by your ability . No absolute max sets

  • CHEESCAKE Workout

  • Morning Intervals Workout

    Partner workout; I Go, You Go

    2x 1:00 ON/OFF , then
    2x 0:45 ON/OFF , then
    2x 0:30 ON/OFF

    90 seconds rest between station

    A). Echo bike
    B). SkiErg
    C). BikeErg

    Goal is MM-pair >180 Cal, FF-pair >125Cal
    One machine / pair -> Smooth and fast transitions

  • PANCAKE Workout

  • Conditioning Workout

    FOR TIME
    1500m row/ski/3000m bike
    30 Alt. DB Front Rack Lunges @2x20/12.5kg/ KB 2x20/12kg
    100 Du/150 Su
    25 burpee Pull up/ 8-12 bar muscle up
    100 Du/150 Su
    30 Alt. DB Front Rack Lunges
    1500m row/ski/3000m bike

    Timecap : 20 mins

    REST 3 mins

    AMRAP 6 mins
    1-2-3-4-5…
    Devilpress@2x20/12,5kg
    V-up

  • High Camp: Warmup Workout

    3 Rounds:
    15 Calorie Row or Bike + 5 Spiderman and Reach, each side
    12 Calorie Row or Bike + 5 Walkouts
    9 Calorie Row or Bike + 1 Round of “Strict Cindy” (5 pullup + 10 pushup + 15 air squat)