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

  • "Outta The Way" Workout

    5 Sets w/ partner
    AMRAP 2:
    Partner 1: 6 Power Cleans 60/42kg
    Partner 2: 6 High Box Jumps 80/60cm
    - Both complete and switch
    ——then——
    Max Synchro T2B
    - Rest 2min btw sets

  • 29.8.2023 Warmup Workout

    Bike

    5 Minutes Easy
    2 Minutes Target Pace
    1 Minutes Over Target Pace

  • Box squat 4x7 Strength

    Box squats 4x7 heavy

  • 28.8.2023 STRENGTH PROGRAM Workout

    HEAVY WEEK 3/9

    WARM UP sama saliohjelman kanssa

    PUSH PRESS *one top set of
    5@RPE10 (max lift, couldn't do more), then
    3x5@-10%, rest between sets 2min, *5@rpe10 -- target load of max ~86%

    FRONT SQUAT *one top set of
    6@RPE10 (max lift, couldn't do more), then
    3x6@-10%, rest between sets 3min, *6@rpe10 -- target load of max ~84%

    SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    10-12 SEATED LOW ROW *cable
    12 HANGING LEG/KNEE RAISES
    8 SQUAT JUMP

    Rest as needed

    SEATED LOW ROW *cable
    video:

  • Ripan penkki 1 / pyramidi Strength

    Bench press. Lämppä tyhjällä tangolla ~20 rep.

    1. 12 rep 50% 1rm / päivän maksimista
    2. 8 rep 60%
    3. 5x 70%
    4. 3x 80%
    5. 2x 90%
    6. 1x 95%
    7. 1x 100%
    8. 1x ... failiin
    9. 4x ?%
    10. 8x ?%

    2 min lepoa settien välissä.

  • Copenhagen Plank Pulses Workout

    3 sets of 15+15 Copenhagen Plank Pulses
    - Rest 2min btw sets

  • WOD: AMRAP after AMRAP Workout

    6x AMRAP3 - rest 3 between AMRAPs, alternate between a & b.
    a) 10/7 cal row - 8 wb (9/6) - 6 t2b
    b) 10/7 cal bike/ ski erg / air bike - 8+8 russian twist - 6 s.a. devils press (22,5/15)

    Always start AMRAPs from the top. Target RPE 9.

  • Gymnasty Workout

    A1) Bar MU 3x3 / scaling 6 strict C2B + 6 strict dips
    A2) passthrough + L-sit 3x5 ,hold for 3s / passthrough with feet to the ground
    A3) HS-walk with turn 3x(5+5m) / 40 shoulder taps

  • Incline bench press with DB 5x10 Strength

    Incline bench press.
    Use dumbbells
    5x10

  • Torstai 24.8.23. BASIC Workout

    Warm up
    2 rounds
    1:00 cardio machine
    20m bear crawl
    5-10 hr push ups
    10 band pull aparts
    10 band pass through
    5-10 banded pull ups

    Strenght
    Every 2.5 min for for 10 minutes (4sets)
    3 weighted pull ups Or 3 negative chin ups (slowly about 3-5 sec on 1 rep)

    Strenght
    Seated Strict Press 4x5, every 2.5min. Add weight each round.

    Metcon
    2 sets of
    10-8-6 reps of (women calories 9-7-5 )
    calories of rowing or air bike
    burpee over rower
    rest 5 min bwn/alt time with partner