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

  • 191223 Tiistai Workout

    A) For time
    15-12-9-6 ring dip
    80-60-40-20 double under

    B) Accessory
    On the minute for 9min
    1. 15-25s ring support hold
    2. 15-25s ring bottom hold
    3. Rest

  • Two times 5 Workout

    AMRAP 5
    30 Double Unders
    8 Double DB/KB Clean & Jerk 2x20-25/12-16kg
    12 Toes-to-bar

    Rest 3min

    In a 5min Window
    50/40 Calories
    +
    AMRAP in the remaining time of
    2 Wall Walks
    4 Burpee-Box Jump Overs

  • 8.12.2023 Overhead Squat Strength

    Paused Overhead Squat ( 1-2 Sec ) + Overhead Squat

    6 x ( 1 + 2 ) Building

    Go Every 2:30

  • 1.12.2023 Front Squat Strength

    Front Squat

    5 @ 60%
    4 @ 65%
    3 @ 70%

    After each set 3 fast Box Jump

    5 x 2 @ Build in 2RM

    Go Every 3:30

  • Skills EMOM Workout

    RX:
    EMOM20
    1. 2-5 Bar MU
    2. 6-10 Strict HSPU
    3. 8-12 T2B
    4. 40-60 DU
    5. Rest

    Scaled:
    EMOM20
    1. 2-4 Jumping Bar MU or 5-10 Kipping Pull up
    2. 6-10 Pike push up
    3. 8-12 Leg raises/knee raises or ring T2B
    4. 20-30 DU or 40-60 SU
    5. Rest

    Huom!
    Treenin idea on kehittää liikkeiden taloudellisuutta, kapasiteettia sekä HSPU liikkeen strictiä voimaa. Sarjat pitää olla suht haastavia, mutta liikkeiden tekniikka täytyy säilyä. Sarjoja ei tarvitse tehdä UB vaan voi rikkoa esim kahteen settiin.

  • Conditioning 04-12-2023 Workout

    PERFORMANCE
    EMOM x 25 MINUTES
    MIN 1 - 1-3 Rope Climbs
    MIN 2 - 12-20 Burpees
    MIN 3&4 - 10m Shuttle Runs
    MIN 5 - Rest

    FITNESS
    EMOM x 25 MINUTES
    MIN 1 - 3-6 Strict Knees to Elbows or 3-5 Floor to Stand Rope
    MIN 2 - 5-15 Burpees
    MIN 3&4 - 10m Shuttle Runs

  • Push & Pull Workout

    Every 90s x 8
    Alt. A & B

    A) 3-3-3-3 Shoulder press V.3
    B) 3-3-3-3 Chin up V.3

    Huom!
    Shoulder pressin voi ottaa maasta.
    Osa voi aloittaa presseistä ja osa leuoista.

    Skaalaukset:
    Chin up->Kumppari tai low bar

  • 4x 3min ON/2min OFF Workout

    4x
    3min ON/2min OFF
    alt. A and B

    A) 30 Wall Balls
    20 DB Snatches 22,5/15kg
    + Max Cal. on a machine

    B) 20 Toes-to-bar
    15 Hang Power Cleans 60/40kg
    + AMRAP of Bar Facing Burpees

  • WOD Workout

    RX
    3 ROUNDS FOR TIME
    500/400m Row/Ski or 1000/800m Bike Erg
    21 Box Jumps @60/50cm
    12 Unbroken Deadlifts @85/60kg
    Timecap: 14 mins

    SCALED
    3 ROUNDS FOR TIME*
    500/400m Row/Ski or 1000/800m Bike Erg
    21 Box Jumps @ low
    12 Unbroken Deadlifts @ light/moderate
    RPE 7
    Timecap: 14 mins

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
    MIN 2 - 12 Alt. Bird Dogs**
    MIN 3 - 5 Slow Up-Dog to Down Dog
    *Stand on an Elevated Surface.
    **Focus on keeping ribs pulled down towards hips when arm/leg is extended.

  • 20.11.2023 Bench Press Strength

    Bench Press

    3 x 4 @ 92-95% 5 RM
    4 x 2 @ 95-105% 5 RM

    After Each Set Perform 4 Ring Row. Tempo 141

    Go Every 3:30