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

  • Conditioning 04-03-2024 Workout

    PERFORMANCE

    AMRAP x 16 MINUTES
    25/20 Cal Row/Bike/Ski
    20 Russian KB Swings (24/16)
    150m Run
    10 Ring Dips

    FITNESS

    AMRAP x 16 MINUTES
    20/15 Cal Row/Bike/Ski
    20 Russian KB Swings (light)
    150m Run
    10 Box or Bench Dips

  • Maanantai 27.5.24. FN Workout

    Warm up (15 min)
    2 rounds
    2 min cardio
    10-15 supermans
    10-15s ring support + dip hold
    10-15 barbell deadlifts
    10-15 hr push ups

    Strenght (25-30min)
    5 sets
    3 deadlift @70-85%
    rest 1 min
    6-12 ring dips / ring push ups
    rest 2-3 min

    Metcon
    With partner
    4 min amrap of : max reps wall ball shots
    rest 2 min
    4 min amrap of : max reps of bar facing burpees
    you go i go
    score is total number of repetitions

  • STRENGTH ( Push press) Strength

    ** Push press 5x3**
    * -nouseva paino
    - lepo 3min
    - tanko telineestä*

  • 210524 Tiistai Workout

    DELOAD WEEK

    A) Barbell cycling technique

    B) 6-5-4-3-2 reps for quality
    Power clean
    Hang squat clean
    Push jerk

    You go / I go, full rounds with partner. Choose light weight that you can use in all movements
    Stay with the same weight or increase when reps decent.

  • 21.5.2024 AMRAP 4 x 4 Workout

    2 Rounds :

    AMRAP 4

    Bike Erg 1000m
    ....Remaining Time
    10 Shoulder to Overhead 50/35kg
    8 Toes To Bar

    AMRAP 4
    Row 500m
    ....Remaining Time
    8 Rower Over Burpees
    15 Kettlebell Swing 32/24kg

  • Strength Strength

    Sumo Deadlift: 5 x 5, adding weight if form permits. Reset between each rep. Rest 2:00.

  • "Abbate" Workout

    Aikaa vastaan:

    • 1600m juoksu
    • 21 rinnalleveto & työntö (N 47,5kg / M 70kg)
    • 800m juoksu
    • 21 rinnalleveto & työntö (N 47,5kg / M 70kg)
    • 1600m juoksu

  • AMRAP 10 Workout

    30 AbMat sit-ups
    10/15-calorie row

    Scaled WOD
    AMRAP 10:
    15 AbMat sit-ups
    7/10-calorie row

  • Skills Workout

    RX:
    EMOM12
    1. 1 set of RMU/Bar MU
    2. 5-15m HS walk
    3. Rest

    Scaled:
    EMOM12
    1. 1 set of banded Bar MU/C2B/Pull up
    2. 10-20 alt wall facing shoulder taps
    3. Rest

    Huom! Treenin idea on kehittää haastavia voimisteluliikkeitä. Pidä sarjat suht helppoina ja teknisinä. Skaalaukset: Pull up->strict banded/low bar pull up (6-8 reps) Wall facing shoulder taps->feet on the box

  • Front Squat Strength

    Front Squat 5x6
    increase weight from last week

    Superset with

    crab complex x6
    [Extended crab (1s pause) + extended crab reach per side (1s pause) + crab walk 4 steps forward 4 sets backwards] = 1
    * in crab walk hand lift comes from elbow flexion not shoulder shrug.
    ** fingers face away from you or to the side, never towards you
    ** focus on keeping chest proud, shoulders externally rotated

    3.5 - 4 min sets
    ( Aim for at least 60s rest )

    25 min