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

  • Body building Workout

    Upper body -Body building ~30min:

    8 Double Db bench
    8 barbell row
    12 bicep curl
    12+12 seated Db press
    10-15cal machine (fast)

  • Gymnastics Strength Workout

    3-4 rounds:

    5-10 strict pull up
    5-10 strict ring dip

    (rest as needed)

    (lisää mahdollisuuksien mukaan 1-2 toistoa per sarja viime viikkoon. Jätä silti 1-2+ toistoa tankkiin, pyri tekemään toistot mahdollisimman laadukkaasti ja negatiiviset vaiheet kontrolloidusti. skaalaa tarvittaessa kuminauhalla)

  • FFB Sunday Workout

    2 Rounds (A+B+C+D+ A+B+C+D)

    A
    AMRAP 5
    1-2-3-4-5-6-7…
    Hand Release Push-Up
    8 Alt Jumping Lunges

    2MIN REST

    B
    AMRAP 5
    1-2-3-4-5-6-7…
    Pike Push-Ups (feet@ground)
    20 Double Under / 40 Singles

    2MIN REST

    C
    AMRAP 5
    1-2-3-4-5-6-7…
    Strict T2B / K2E
    50m Run

    2MIN REST

    D
    AMRAP 5
    1-2-3-4-5-6-7…
    DB’s Romanian DL
    4 Burpee Over DB’s

    2MIN REST

  • Conditioning 26-05-2023 Workout

    PERFORMANCE
    AMRAP x 15 MINUTES
    400m Run / 1+½ Stairs
    20 Push Press @35/25kg
    200m Run / 1 x Stairs
    20 Overhead Alt. Lunges

    FITNESS
    AMRAP x 15 MINUTES
    400m Run / 1+½ Stairs
    20 Push Press @ light
    200m Run / 1 x Stairs
    20 Backrack Alt. Lunges @ light

  • ”Doubtfire” Workout

    2 Rounds For Time:
    125 Double Unders
    600m Run (750/600 Meter Row)
    50 Wallballs

    KILOS: 9/6

  • Floor Press 1x10 Strength

    Floor Press for load:
    #1: 10 reps

  • 5 kierrosta: kk c&j / front rack carry / kk mave / farmarikävely Workout

    5 kierrosta aikaa vastaan:

    • 10 kahvakuula rinnalleveto & työntö
    • 30m front rack carry
    • 15 maastaveto kahvakuulilla
    • 30m farmarikävely

    Tuplakuulat. Käytä niin raskaita kuin mahdollista.
    Kuulien paino kommenttiin.

  • 20.5.2023 Jump Rope & Push-Ups Workout

    3 RFT :

    20 Double Unders
    15 Push-Ups
    40 Single Unders
    10 Hand Release Push-ups

  • Strength Strength

    Deadlift
    1x5 @65%
    1x5 @75%
    1x5+ @85%
    Last set is an AMRAP set. RPE 7 there
    - Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
    Week 2 of 6

  • WOD Workout

    EMOM x 12 MINUTES
    MIN 1 - 4 Burpees + 3 Shoulder to Overhead @60/43kg
    MIN 2 - 4 Burpees + 4 Shoulder to Overhead
    MIN 3 - 4 Burpees + 5 Shoulder to Overhead

    Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the beginning.
    RPE 8-10

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY*
    10 Prone Ts
    10 Prone External Rotations
    10 Prone Snow Angels
    -Rest as Needed b/t Sets-
    Use small, LIGHT plates.