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

  • Oheiset Workout

    3x

    6+6 Askelkyykkyä paino takaräkissä 50-55%
    8 Raskasta rengassoutua
    8+8 Vipunostoa taakse

  • WOD Workout

    YGIG AMRAP

    4×4min ON 1min OFF kaverin kanssa:

    16Cal koneella
    40 Tuplaa/sinkkua

    *Toistot voi jakaa miten haluaa.

    Tulos: Kalorit ja hypyt yhteensä

  • Deload Partner Amrap 26 Workout

    Amrap 26
    26 Cal Ski
    52 Box Jumps
    26 Cal Ski
    52 DB snatch alternating hands
    26 Cal Ski
    182 DU

    -Naisille 12.5-17.5kg / miehille 20-22.5kg korkeintaan
    -toistot saa jakaa vapaasti ja kyseessä toistot yhteensä.
    -deload viikko ja tasainen vauhti läpi koko treenin

  • Partner WOD Workout

    Partner WOD

    60 Cal.
    60 Wall Balls
    60 Partner Situps (ball over box)

    Run 600m (together)
    60 Burpee Box Jump Overs
    60 Partner Pushups

    60 Cal.
    60 Toes-to-bar
    60 Burpee over Partner (plank)

    Run 600m (together)
    60 DB Snatches 22,5/15kg
    60m Single Arm Overhead Walking Lunges
    +
    Max Cal. Until the clock hits 45min

  • Saturday smash 5.0 Workout

    AMRAP 30

    "In teams of three"
    30 wallball
    30 Db snatch
    30 up&down
    * max rounds 400m run
    one is running all the time

  • Point Break Workout

    NCFIT BENCHMARK WORKOUT
    PERFORMANCE
    FOR TIME
    9-7-5-15-12-9
    Front Squat @70/47.5kg
    Bar Facing Burpee

    FITNESS
    FOR TIME
    9-7-5-15-12-9
    Front Squat @52.5/35kg
    Bar Facing Burpee

  • Conditioning 25-01-2023 Workout

    8 SETS (:20 ON/ :10 OFF)*
    MOVT 1 - Deadlifts @ moderate-heavy
    MOVT 2 - Up-Down Over Bar
    MOVT 3 - Sit-Ups
    -No Additional Rest b/t Sets-

    *1 SET = MOVT 1-MOVT 3. So :20 deadlift, quick rest, :20 Up-Down, quick rest, :20 Sit-up = 1 set!
    Choose a weight that allows you perform 7-10 TNG Reps each interval.

  • Conditioning 09-02-2023 Workout

    WORKOUT (PERFORMANCE)
    ON A 22:00 RUNNING CLOCK...
    150/120 Cal Bike/Row/Ski
    Immediately Into,
    AMRAP in Time Remaining of...
    5 C2B Pull-Ups
    5/5 DB Suitcase Step-Back Lunges @ heavy
    15 Sit-Ups

    WORKOUT (Fitness)
    ON A 22:00 RUNNING CLOCK...
    120/100 Cal Bike/Row/Ski
    Immediately Into,
    AMRAP in Time Remaining of...
    5 Ring Rows @ tough set-up
    5/5 DB Suitcase Step-Back Lunges @ moderate
    10-15 Sit-Ups

    • Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.
    • RPE 6-7
    • Daily Video: https://vimeo.com/794422042

  • Partner WOD Workout

    Partner WOD

    cash in hikilenkki then:

    100 reverse lunge@40/30kg
    100 sit up
    100 thruster @40/30kg
    100 up&down

    cash out hikilenkki

  • Overhead squats & Wallball shots Strength

    Strength (load)

    Overhead squats, 5 sets of 4.
    2:30 send-off.

    Score: total KG lifted.

    Metcon (time)

    100 Wallball shots for time.

    Timecap: 5 minutes.