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

  • 18.4.2024 Juoksu Workout

    Hölkkää / Reipasta kävelyä 10 minuuttia

    25 - 35 minuuttia hölkkää sykealueella 3. Tarvittaessa tee välissä 1-2 minuutin kävelyitä.

  • 25.4.2024 Mobility ( Deload Cycle ) Workout

    Mobility for upper body

  • 25.4.2024 AMRAP 11 ( Deload Cycle ) Workout

    AMRAP 11 Work 2:00 / Rest 1:00

    6 Deadlifts 100/70kg
    30 Jump Over Barbell
    5 + 5 Pistol Squats

  • 180424 Torstai Workout

    30min AMRAP
    A) Easy erg
    B) 1 round of:
    50 double under / 75 single under
    20 double DB front rack walking lunge 2x22,5/15
    15 KB swing 24/16
    10 burpee step-up

    Alternate when B has done 1 round of movements

  • 170424 Keskiviikko Strength

    A) On the minute for 12min
    1. 6-8 strict pause ring dip (2s)
    2. Rest
    3. 8-10 tempo body row (30X0)
    4. Rest

    B) "Toes to bar" specific accessory
    9min EMOM
    1. Straight arm banded pull-down
    2. Supine arch snap to v-up
    2. KB/DB Farmer's walk
    *45s work

  • Partner wod Workout

    BUY IN: 20 syncro devil's press 1 x 22,5/15 kg db

    A. 10 rounds, (5 each) alt. after completing full round:
    6 burpee box jump overs 76/60cm
    6 thrusters @42,4/30kg
    4 front squats
    4 push press

    B. 5 rounds of, YGIG:
    12 push up into pull up
    14 t2b
    16 db snatch @22,5/15kg

    CASH OUT: 100 weighted sit ups, ”YGIG”, other one in plank hold while the othe one does sit ups @9/6kg medball

    Tc: 40 min.

  • Accessory Workout

    E2min x 6
    Alt. A & B
    A) 10-12 KB/DB goblet cyclist squat (3-0-1-0)
    B) 7 + 7 Single leg barbell RDL

    Huom!
    Jos yhden jalan RDL ei onnistu niin liikettä voi helpottaa laittamalla toisen jalan kevyesti maahan (split stance)

  • Max hang/hold/push Workout

    1 Set of each

    A.
    Max time (Pronated) Hang

    Grip needs to be pronated (palm facing forward) and it is not allowed to use grips. You also need to hold both hands on the bar at all times.

    B.
    Max time Handstand Hold (free standing or against a wall)

    If handstanding against a wall, only heels can touch the wall

    C.
    Max Rep Push Up on Dumbbells

    The reason we do Push Ups on Dumbbells is to increase our range of motion so make sure that you get all the way down with your chest and do one set of max unbroken reps.

  • HSPU prog 3. Workout

    RX:
    E2.20minx 4
    2 x 8, 2 x 6 HSPU (3-0-X-1)

    Scaled:
    Every 2.20min x 4
    2 x 8, 2 x 6 Pike box HSPU /Pike HSPU (3-0-X-1)

    Huom!
    3s tasainen tempo alaslaskussa!
    Älä skaalaa liikelajuuttaa esim abmateilla.

  • WOD Workout

    RX
    EVERY 2:00 x 5 SETS
    20/15 Cal Row/Bike/Ski
    3 Front Squats (90/60)
    -Rest w/ Time Remaining-

    SCALED
    EVERY 2:00 x 5 SETS
    15/12 Cal Row/Ski/Bike
    3 Front Squats (moderate)
    -Rest w/ Time Remaining-
    RPE 9

    OPTIONAL COOL DOWN
    1-2 ROUNDS FOR QUALITY
    100m EZ Walk
    10 Cat/Cows
    10 Alt. Bird Dogs
    1:00 Rebound Pose
    -Rest as Needed b/t Sets-