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

  • Optional accessory Workout

    CONDITIONING

    EMOM x6

    Row 10/7cal + 4 Burpee box Over

    These are on the same minute. 15sec rest on each minute, if not tailor the rep scheme.

    RPE 4, very heavy breathing.

  • 40min EMOM Workout

    CONDITIONING

    40min EMOM:
    1) 5 Thruster (60/40kg)
    2) Round of C2B Cindy
    3) 15/10cal Airbike
    4) rest

    Overall RPE 3 to 4, this is not all out!

    Round of C2B Cindy is:
    5 C2B
    10 Push-Up
    15 Air Squat

    Tailoring Options:
    Decrease loadings and rep scheme.
    C2B→ Pull-Up
    Airbike→ Row/Bike/Ski

  • SATURDAY SMASH!! Workout

    SATURDAY SMASH

    In teams of three

    2rounds:

    6min ON/1min Off
    1) bike
    2) row
    3) ski
    4) echo
    5) up & down

  • 28.10.2024 Active Recovery Workout

    50 Minutes Of :

    40/32 Cal Bike Erg
    2 rounds :
    10m HS Walk / 3 Wall Walks
    30 Double Unders / 20 CrossOvers
    40/32 Cal Row
    2 rounds :
    2 Rope Climb
    40m Farmers Carry
    100 Jumping Jacks
    2 rounds :
    6-12 Toes To Bar
    10 Wallball

  • 6 min töitä ja 3 min lepo Workout

    6 min
    30 tupla tai 50 yksittäistä naruhyppy
    15 Kahvakuula heilautus
    10 Istumaannousu

    Lepo 3 min

    6 min
    Laite

    Lepo 3 min

    6 min
    30 askelkyykky
    15 kahvakuula heilautus silmien tasolle
    10 Linkkuveitsi

    Lepo 3 min

    6 min
    Laite

    Lepo 3 min

  • Conditioning for quality: Workout

    EMOM12
    1. 1 set of bar MU - tähän jokainen valitsee itselleen sopivan skaalauksen edellä tehdyistä progressioista. 2. 1 set of DU
    3. 1 set of hs walk/wall facing shoulder taps
    4. rest

    Huom! Semi helpot ja tekniset setit.

  • Bar MU tech Workout

    A1. Lantio tankoon jalat boksin päällä
    A2. Muscle up jalat boksin päällä
    A3. Tanko muscle-up hypyllä
    A4. Hyppy tankoon (Jump the bar)
    A5. Polvet ylös (Knees up)
    A6. Lantio tankoon (Hips to bar)
    A7. Tanko muscle-up

  • Snatch tech Workout

    Every 1.30min x 5
    1 muscle snatch + 2 high hang power snatch (no feet) + 2 thruster behind the neck with snatch grip

    Every 2min x 6
    1 High hang squat snatch + 2 hang squat snatch @max 60% of 1RM

    Huom! Kevyet ja tekniset painot! Box jump (jos kerkee) 4 x 4 90-120s lepo sarjojen välissä. Huom! Terävä ponnistus!

  • WOD Workout

    Complete as many rounds as possible in 15 mins of:
    Row,Ski 250m/Bike 500 m, Echo 14/12 cal
    20 Kettlebell Goblet Squats, 24/16 kg
    10 Burpee Pull-ups /burpee jumping pull up/ target burpee

    The goblet squats should be completed in no more than 2 sets each round
    Goal: 4+ rounds

  • Maanantai 14.10.24. FN Workout

    Warm Up
    2 rounds
    1 min cardio + 1 min jump rope
    20 walking lunges
    2 wall walks + 30s plank hold
    10 scapula pull ups (hold 1 sec on each rep)
    15 tempo goblet squats
    15 kb swings

    Strenght
    Back Squat 2x2+3x1rep@75-85% of 1rm
    go new set every 1-1.5 minutes

    Metcon
    15 Front Squats @60/40kg
    100 Double Under / 200 single unders
    50 Toes to bars / 75 kipping knee raises or alt leg v-ups
    100 Double Under / 200 single unders
    15 Front Squats @60/40kg