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

  • AMRAP 10 Workout

    RX AMRAP 10
    20 walking lunge step
    15 sit-ups
    10 kbs @24/16kg
    .
    .
    Scaled AMRAP 10
    12 walking lunge step
    10 sit-ups
    8 kbs

  • Pull-ups & OHS sprint + accessories Workout

    For time:

    50 Pull-ups
    10 OHS 80/50kg

    Accessory:

    15 minutes for quality & min rest:

    10-15 face pulls with band
    10-20 Seated db. shoulder press, alt. arms.
    10-20 Hammer curls, alt. arms.

  • Weightlifting & mobility Workout

    How did it go?

  • DB's, push-ups, toes to bar & sit-ups Workout

    Metcon (quality)

    4 Rounds, every 6:00 min:
    15 DB Bench press
    30 Toes to bar
    30 Push-ups
    15 Dual KB/DB Swings
    30 Sit-ups

    *Choose a heavy pair of DB’s & KB’s

  • Devil's press, lunges & sit-ups Workout

    "Metcon (reps)

    AMRAP in 18 minutes of:
    20 1-arm Devil’s press
    20 Weighted lunges with DB on shoulder
    40 Sit-ups

    *Choose a moderate weight DB."

    "Sunnuntaisuhistelu.

    Harjoituksen tarkoitus on kehittää voimakestävyyttä sekä vauhtikestävyyttä. Tavoite on 18 minuutin aikana tehdä niin monta toistoa kuin mahdollista.

    Hyvin onnistunut harjoitus näyttää siltä, että kierrosajat pysyvät kutakuinkin samoina ja liikkeet olisivat keskenään samanlaisia.

    Valitse painoksi sellainen puntti, jolla pystyt pysymään jatkuvasti liikkeellä koko harjoituksen ajan. "

  • Keskiviikko 1.10.25. FN Workout

    Warm Up
    3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
    then 2 rounds
    6-10 HR push ups
    :30 Plank Hold
    6-10 kb swings
    :30 active bar hanging

    Strenght
    Bench Press 10-8-8-8 reps @60-70-75-80% of 1rm (skaalaa alaspäin 5% jos ei oo kulullaan)
    perform 10-12 reps american kb swings right after
    rest 2-3 min bwn sets

    Metcon

    Every 2 min for 16 minutes (8 sets)
    15/12 calories of rowing or 12/9 calories air bike
    10-15 db bench press
    10-15 toes to bars OR V-ups
    go hard on each time, alt time with partner (both will do 4 sets total)

  • Mouth Breather Workout

    A.
    𝗘𝟵𝟬 𝘀𝗲𝗰 𝗳𝗼𝗿 6 𝗺𝗶𝗻 (4 sets):
    2 DB Devil Press 2*22.5/15 kg (50/35 lbs)
    3+3 m Farmers Carry DB Lunges 2*22.5/15 kg
    4 Toes to Bar

    B.
    𝗘𝟵𝟬 𝘀𝗲𝗰 𝗳𝗼𝗿 6 𝗺𝗶𝗻 (4 sets):
    8 Wall Balls 9/6 kg (20/14 lbs)
    4 Burpee Broad Jump (1 m Back and Forth)
    4 MB Squat Clean (20/14 lbs)

    C.
    Samppa⭐️ Quattro
    𝗘𝟵𝟬 𝘀𝗲𝗰 𝗳𝗼𝗿 6 𝗺𝗶𝗻: (4 sets, one of each)
    20/16 Cal Row
    14 /11 Cal Echo bike
    15/12 Cal Ski
    21/17 Cal Bike

    90 seconds rest between workouts

  • 1 RM niskantakaa pystypunnerrus Strength

    Find your 1 RM of the snatch grip shoulder press behind the neck

  • Lauantai hulinat Workout

    Amrap12 (IGYG)
    30cal Row
    30x Box step over
    30x KB swing

    Rest 3min

    Amrap12 (IGYG)
    30cal Bike
    30x DB Snatch
    30x T2b

    Rest 3min

    Amrap6
    Max cal Row or bike
    Toistoja saa suorittaa vain kun toinen pari roikkuu tangossa

  • 021025 Torstai Workout

    Partner workout

    3 rounds for time
    50 box jump 60/50
    40 front rack reverse lunge 50/35
    30 toes to bar
    10 wall walk

    Share reps with partner