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

  • 50 hspu Workout

    Do 50 hspu for time.

  • Metcon FT (partner) Workout

    For Time with partner (IGYG), cap 22 min

    Buy in:

    50 Partner over burpees (partner in plank)

    3 R:

    10 Synchro DB Snatch, alt. 22,5/15 kg
    20 TTB

    Second buy in:

    100 Shoulder Taps

    3 R:

    15 Axle thrusters 39/29 kg
    15 Pullups

    Buy out:

    50 Ring dips

    Reps are the total amount for the team. Divide them anyhow, except synchro db snatch. The db must be overhead at the same time.

    Start with
    50 partner over burpees,
    then 3 rounds of 10 sync. db snatch and 20 ttb,
    then 100 shoulder taps,
    then 3 rounds of 15 axle thrusters and 15 pullups,
    finish off with 50 ring dips.
    Your score is your total time for completion.

  • Thursday Optional Cardio or Rest Day Workout

    Air bike, Bike erg or Run
    Warm Up
    2 rounds
    50 marhing (polvennostot paikallaan vuorojaloin)
    20 alt leg bodyweight RDL
    20 shoulder taps on push up plank
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Squat hold

    Metcon
    5 min from easy to moderate speed
    rest 2 min
    2 sets
    4 min moderate, rest 2 min
    2 min moderate, rest 1.5 min
    1 min moderate/fast , rest 1 min
    :30 moderate/fast
    rest 3 min and go for new set

    5 min recovery which is slower speed than easy pace.

    total time 39 minutes for this cardio workout including rest times.

    Mobility for today
    3+3 min glute/side/low back smash with roller
    3min upper back smash with roller
    10 /10 thread the needle

  • 23.10.2020 Workout

    60 min PK ergoilua, ennen tai jälkeen edellisiä treenejä.

  • Kom igång 7 Workout

    Kb pyramid
    5-10-15-20-25-30-25-20-15-10-5
    Unbroken rkb swing

  • Jakkaralla ja ilman Workout

    FT:

    1km bike-erg
    50 GHD
    1km bike-erg (standing)
    50 push-up
    1km bike-erg
    100m 2xKB walking lunge
    1km bike-erg (standing)
    50 push-up
    1km bike-erg
    50 GHD
    1km bike-erg (standing)

  • KISAVIIKKO tiistai Workout

    1) EMOM 5
    High hang pull
    Hang high pull
    Muscle clean
    Split jerk

    Rest 3 min

    EMOM 12
    1 clean & jerk
    Build up to 75% of C&J 1 RM

    2) AMRAP 5 min
    15 bar facing burpee
    Then 2-4-6-8... etc
    Power snatch @40kg
    Pull up

    Rest 5 min

    AMRAP 5 min
    15 bar over burpee
    Then 2-4-6-8... etc
    Thruster @40kg
    T2B

    3) Cool down
    15 min easy bike erg
    On 3:00, 6:00, 9:00, 12:00
    12 kb swing @12 kg
    10 hollow rock

  • Voimistelut for quality Workout

    5 rounds for quality:

    1. 6-10 hspu
    2. 6-10 pullup/c2b/muscleup

    Choose the move(s) you want develop,
    you can do strict or kipping.

  • Leuka/työntö 10 kierrosta Strength

    10 x Rengasleuka
    10 x työntö tangolla

  • 20min EMOM Power Snatch Strength

    5*3
    5*2
    5*1
    5*3