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

  • 8 min AMRAP Workout

    CONDITIONING

    8 min AMRAP:

    5 Pull-Up / C2B
    10 Push-Up
    15 Air Squat
    20 DU

    RPE 4

    Target 7+ rounds

  • HSPU & Chin up Workout

    4 Rounds:
    Strict HSPU (4+4) V.0-1
    Rest 1min
    C2B chin up/chin up (4+4) V.0-1
    Rest 1min

    Toistojen 4+4 välissä 30s lepo. Viimeisillä sarjoilla 0-1 toistoa reserviin.
    Skaalaa HSPU:u deficittinä boksilta.

  • Conditioning Workout

    Every 5min x 3-4
    20/14 Cal Bike erg/Row (85% effort)
    8-12 Ring dip/ring push up V.0-1
    10-15 C2B Pull up/Pull up V.0-1
    5m-10m Seal walk
    RPE3-3.5

    Huom!
    Tavoite pystyä lisäämään vauhtia jokaiseen intervalliin. Mieti miten pilkot toistot jos tarve. Kierros pitää mennä alle 3min, skaalaa tarvittaessa toistoja. Huomio liikkeiden toistoreservi! Jos teit viime viikolla 4 kierrosta, pyri lisämään intensiteettiä!

  • At home Program - Day 1 Workout

    Part A

    Push jerk skill:

    Practice without weight:
    the dip, dip-drive, drop, pausing recieve

    New to skill use light object e.g. a shoe
    Intermediate: 1-3 reps 3-5 sets
    Advanced: 1-5 reps 3-5 sets

    Part B

    5 min AMRAP

    5-10 push ups
    5-10 double rows (both hands grip your KB/DB)

    Part C

    20 min AMRAP

    In pairs (P1 competes a round then P2 goes)

    5 burpees (over object)
    10 air squats
    15 V sits

  • 200221 Lauantai Workout

    Bar muscle-up technique
    On the minute for 5 min
    1-5 bar muscle-up

  • Handstand hold practice 2 Workout

    1) Accumulate 3 min in handstand shape 45 degree hollow
    rest 3 min
    2) Accumulate 3 min in handstand tuck balance
    rest 3 min
    3) Accumulate 3 min in Wall facing handstand hold ( only toes can touch)
    rest 3 min
    Play around with handstand hold. Mark 1m x 1m square to stay in.

  • Saturday Metcon Workout

    Metcon Prep
    2 sets
    8/10 calories of row
    5 wall ball shots
    5 barbell power snatches

    Metcon

    3-4 sets
    25/20 calories of rowing
    10-15 wall ball shots
    8-10 tng power snatches @25/35kg
    rest 1:1 bwn sets.

    • Time target on each set 2-3 min.
    • Rowing shouldnt take no more than 1min 20s. Wall balls and Power snatches should be done unbroken sets. But, catch your breath before doing next movement to keep quality on work.
    • Score is total time of all sets.

  • Conditioning 21-02-2021 Workout

    AMRAP 14:00

    7 Pistol Squats each
    14 Double Kettlebell Sumo Deadlift @32/24kg
    200 Meter Run / 250m Row/Ski / 1 x Stairs

    Rx+: Heavy DBs instead of KBs

  • 28.3.2021 Workout

    For time:

    Echo Bike 50/40 Cal
    30 TTB
    9 Snatch 70/50 (teens 60/42,5kg)
    Echo Bike 50/40 Cal
    20 TTB
    6 Snatch 80/57,5 (Teen 67,5/47,5)
    Echo Bike 50/40 Cal
    10 TTB
    3 Snatch 90/62,5kg (Teens 75/52,5)

  • 28.3.2021 Workout

    3 Rnds: Rest Btw Movements as needed.

    5 Weighted Dip
    8 Strict C2B
    Plank Hold 1:30