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

  • Treeni 3 Workout

    Warm up
    1 ROUND
    50 polven nostot paikallaan
    20 alt leg body weight RDL
    10 reverse lunge + torso rotation
    5 push up to downdog pose (strech calfs)
    5+5 bodyweight windmill

    Easy pace metcon
    5-10 min reipasta kävelyä + 35-45 min kevyttä juoksentelua/hölkyttelyä + 5-10 min reipasta
    kävelyä.

    10-30 min ajan
    venyttelyt/kehonhuoltoa

    Vaihtoehtoinen treeni alla ajatuksena
    samat lämmöt :
    Pyöräile kevyesti 25-35 min ajan + hölkyttele/kevyt juoksu/reipas kävely 25-35 min ajan.

    Harjoitusten on tarkoitus olla keveitä palauttavia, ei niin et pitää alkaa puristaan. Ei huolta
    sitä metconeissa pääsee tekeen.

  • NBT Clean & Jerk Strength

    Every 2,5min 5 rounds

    1 RM Clean&Jerk

  • AMRAP 8: with partner alternating movements Workout

    Another one starts with ring row and the other with v-ups

  • Conditioning 05-02-2023 Workout

    WORKOUT (PERFORMANCE)
    3 x 4:00 AMRAP; rest 1:00 between
    4 Strict Chin-Ups
    4 Narrow Grip Push-Ups + 2 Wall Climb to Nose and Toes
    12 Russian Swing @ moderate

    WORKOUT (FITNESS)
    3 x 4:00 AMRAP; rest 1:00 between
    4 Ring Rows or DB Bent Over Rows @ moderate
    4 Knee Push-Ups + 1 Wall Climb to 'best effort'
    12 Russian Swing @ moderate

    • RPE 8

  • 23.5.2023 BasicWod Workout

    EMOM 16 Work 0:40 / Rest 0:20 ( Max. Reps. )

    Minute 1 : Bike Calories
    Minute 2 : Back Squats 50/35kg
    Minute 3 : Sit-ups
    Minute 4 : Deadhang

  • WOD: Legs & abs Workout

    E4MOM x6 - alternate between a & b:
    a) 200m run
    10 box jump
    10 v-up

    b) 200m run
    20 air squat
    20 russian twist

    Target: Work ~2min / interval. Overall RPE8.

  • Strength Workout

    RX
    ON AN 10:00 RUNNING CLOCK...
    Practice Strict Ring Muscle-Ups

    SCALED
    ON AN 10:00 RUNNING CLOCK...
    Practice Weighted Strict Pull-Ups / Weighted Negative / Holds / Partner Assisted reps

  • 22.5.2023 BasicWod Workout

    AMRAP 13

    50 Air Squats
    200m Run
    25 Push-ups
    200m Run
    15 Hanging Knee Raise
    200m Run

  • 22.5.2023 BasicWod Strength

    Shoulder Press

    5-5-3-3-1-1-1

    Go Every 2:30

  • 22.5.23 Workout

    FOR TIME:

    450m run
    15 thruster @40/30kg
    12 pull ups
    9 up&down over bar

    450m run
    15 up&down over bar
    12 thruster @40/30kg
    9 pull ups

    450m run
    15 pull ups
    12 up&down over bar
    9 thruster @40/30kg

    tc: 22min