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

  • Keskiviikko 9.11.22. FN Workout

    Treeni 2
    Warm Up (10 min)
    2 rounds
    1:30 cardio machine
    30-50 single unders
    10+10m bear crawl (forward/backwards)
    10m crab walk
    10m lunge walk + reach up
    10m tin soldier walk
    5+5 single arm ring row
    10 scap pull ups
    5 kip to swings

    Gymnastic Skills (15 min)
    Kipping Pull Up / Butterfly Pull up training
    Double Under Practises
    or do
    otm 12
    odd : x - reps kip/butterfly pull ups
    even : 20-30 seconds of double unders

    Metcon
    Easy&Treshold pace for 30 mins
    2:00 easy/mod pace cardio machine
    40m double kb front rack carrying or sandbag carrying
    4-6 burpee pull up
    6+6 single arm db oh lunge walk
    8 box jump overs, stepping down and turning around
    12-16 alt leg v-ups

  • 6 kierrosta juoksu ja 2 liikettä Workout

    6 kierrosta

    400m juoksu
    10 ilmakyykky
    20 kahvakuulaheilautus

  • 12.11.2022 Clean Complex Strength

    5 Sets Of:

    Power Clean + Hang Squat Clean @ 75 - 80%

  • 12.11.2022 Clean Complex Workout

    5 Sets Of @ Light Weight

    Clean High Pull + Muscle Clean + Power Clean

  • 12.11.22 Workout

    EMOM´20 (5 rounds)
    1) one round of Cindy
    2) 10-15 power clean @45/35kg
    3) max reps double under/single under
    4) rest

    One round of Cindy:
    5 pull ups
    10 push ups
    15 air squats

  • Lepopäivä Workout

    Rest day - what did you do?

  • AMRAP 7 Workout

    AMRAP 7:
    7 box jumps (61/76 cm)
    7 chest-to-bar pull-ups

    Scaled WOD
    AMRAP 7:
    7 box jumps (41/51 cm)
    7 ring rows

  • 11.11.2022 Strict Pull-Ups Workout

    Complete 1 Unbroken Set For Reps.

    • If Cannot Complete 10+ Unbroken reps, Use Band

  • 10.11.2022 BasicWod Strength

    Shoulder Press

    5-4-3-2-1

    Send Off 2:30

  • 9.11.2022 Workout

    MEDIUM WEEK 2/9

    WARM UP kesto yht. n.15min

    1-2 rounds

    2x OH HALF KNEELING FRONT LEG - 3x FORWARD & 3x45° & 3x90° *plate, both side

    3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

    1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *kantapää lattiassa, both side

    --

    2x 5+5 1-ARM BACK RACK ELBOW ROTATION + 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

    1-2x 3 RDL + 3 SN PULL to PWR pos. *pause at the knee + 3 REVERSE SN PULL *close eyes + 3 PANDA PULL

    3 HIP SN BAL *slowly & on the toes & 3s pause sq pos.

    3 HIP SN BAL *on the toes & 3s pause sq pos.

    3 slow TALL SN *3s pause sq pos. + 3 TALL SN *3s pause sq pos.

    PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor + SNATCH 4-pos. *hip & abv kn & blw kn & floor

    HIP SNATCH PANDA PULL + HIP SNATCH *same speed
    3x2[1+2]@BB pal 1min

    SNATCH PANDA PULL + pause POWER SNATCH + SNATCH BALANCE *pause vastaanotossa
    4[1+1+1]@70% sn-% pal 2min

    BACK SQUAT + 5x DEPTH BOX JUMP *bs warm up 2-3 sets: 3+3+3 narrow-normal-wide stance, hypyn vastaanotto suorinjaloin
    3x2@90% pal 2-3min

    WL BEGINNERS week 1/4

    2 rounds:
    10 AIR SQUAT
    10 RDL *sn grip
    10 OHS

    SNATCH DROP
    3x4@BB pal 2min

    --

    SNATCH PULL*full foot
    4x3@RPE8 *2 quality reps reverse pal 2min

    --

    SNATCH
    5x2@RPE8 *2 quality reps reverse pal 2min

    --

    BOX JUMPS
    5x3 pal 2min

    --

    REVERSE HYPER
    2x10 pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    10 DB TRICEPS EXTENSIONS from the floor & MAX REPS PUSH UP *penkkiotteen leveys

    5@RPE9 HIP THRUST, BB+WEIGHT

    8+8 PLANK BANDED CRUNCH *viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa