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

  • WOD: Run & Snatch Workout

    4 RFT:
    400m run
    6 power snatch (50 / 35)

    Rest after each round, work : rest = 1:1.
    TC: 20.

  • AMRAP 10 + For time Workout

    Rx´d & Scaled
    AMRAP 10
    21cal row
    15 thruster @40/30kg
    9 pull up
    Target 3-4+ rounds

    rest 5min then:

    For time:
    30 cal row
    20 thruster @40/30kg
    10 pull up
    Target under 3min, Cap 5min

    AMRAPISSA nousujohteinen vauhdinjako PACING IS EVERYTHING !!!
    For time --> ALL OUT !!!

  • WOD: DUs & Kb lifting Workout

    3 x AMRAP5 - rest 3 between AMRAPs
    32 DU
    16 kb hang clean
    8 goblet squat

    Rx: 24 / 16
    Aim to keep same pace with all AMRAPs. Target: RPE9.

  • Conditioning Workout

    4 rounds:
    20/16cal Ski
    30m Double KB Front Rack Carry
    20/16cal Row
    10 Box Jumps 60/50cm

  • STAMINA Workout

    Every 5min, 4 rounds
    12 pull ups/ring rows
    21 KB swings
    400m run/500m row
    * -lepoa pitää jäädä vähintään 90s kierrosten väliin
    -skaalaa tarvittaessa juoksu 300m ja soutu 400m*

  • For time Workout

    Rx´d

    For time:
    2rounds:
    21 wallball
    15 hang power clean @60/40kg
    9 bmu

    • rest 5min

    For time:
    2rounds:
    21 bar facing burpee
    15m back rack walking lunge
    3 rope climb

    Scaled

    For time:
    2rounds:
    21 wallball
    15 hang power clean @50/30kg
    9 pull up

    • rest 5min

    For time:
    2rounds:
    15 bar facing burpee
    15m back rack walking lunge @50/30kg
    3 rope climb

  • 29.5.23 ULKO Workout

    4.30min ON, 2min OFF x5 rounds
    3 hill run
    15 kb push press
    20 air squats
    max up&down

    rx kuulat: 2x18/14kg

    Jos tulee kaatamalla vettä, niin muokataan sitten sisälle sopivaksi :)

  • EASY: MB cleans, wallballs & burpees Workout

    e90s x5:
    4-7 mb squat clean
    4-7 WB
    4-7 burpee

    Target: work <60s / interval, scale reps accordingly.

  • Treeni 4 Workout

    Warm Up
    2 rounds
    2min cardio
    20 banded monster walk
    20 banded hip bridges
    20 banded air squats
    1 min plank hold
    then some mobility&warm up lifts for squats

    Strenght
    5x3 Tempo Back Squats (4-5 sec lowering down and up)
    build to moderate weight, starting at 40% of 1rm back squat
    rest 2-3 min bwn set
    then
    Split Jerk From Rack 5 x 3 reps, perform 5 box jumps right after 50/60cm.
    Use 60-70% of 1rm on jerks
    rest 2-3 min bwn sets

    Accessory Work
    3-4 sets
    6-12 filly press
    6-12 goblet squats
    rest 1.5-2.5 min bwn sets
    then
    3-4 sets
    10-20s l-sit hold
    10-20s hollow rocks
    1.5-2.5 min bwn sets

    Cool down
    2-3 min light cardio
    1 min upperback rolling hand overhead position
    1+1 min lats smash with roller
    1+1 min adductors smash (sisäreidet)
    30-60 s prayer pose strech
    30-60s nivusten venytys

  • Keskiviikko 28.6.23. FN Workout

    2 rounds
    1 min row or ab
    1 min ski or run
    10+10 single arm floor press
    10+10 suitcase deadlifts
    20 shoulder taps + 20 mountain climbers

    Strenght (20 min)
    4 sets
    5 Bench Press + 5 deadlifts
    rest 2-3 min bwn rounds, climb on weights to heavy set. this is with 2-3 person group
    work. start at 50-55% Of 1 rm on both movements and do like 5-8% jumps.

    Metcon
    18 min amrap with partner (alt time full round)
    15/12 calories rowing or 12/10 calories air bike
    8-10 box jumps to 50/60cm
    3-4 devils press @with 2 dumbbells