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

  • Perjantai 3.9. Strength

    Snatch balance + Ohs

    5x3+2

  • Strength Strength

    Build to a 1-Rep Push Press in 15:00
    RPE 10
    Option build to a moderate set of 3 for technique development.

  • Metcon Workout

    AMRAP20 In pairs!

    RX:
    20 m HS walk
    20 Box jump over
    20 Kipping Hspu
    80 DU's

    SC:
    20 m Wheel Barrow walk
    20 Box jump over
    20 Push Ups / Box push ups
    80 SU's

    *You go I go, toistot saa jakaa miten haluaa

  • Gymnastics skill & strength Workout

    EMOM12
    1. Straight leg kipping HALF T2B
    2. Strict HSPU / Box Hspu
    3. Hollow Rocks
    4. Rest

    20-40 sec laadukasta työtä ja toistomäärät sen mukaan

  • WOD Workout

    RX
    FOR TIME
    100 Alt. Single Arm DB Devils Press @22,5/15kg
    *Every 2:30, including 0:00, complete 2-5 Strict Handstand Push-Ups + 10 Box Jump Overs @60/50cm

    SCALED
    FOR TIME
    100 Alt. Single Arm DB Devils Press @ light+
    *Every 2:30, including 0:00, complete 3 Pike Push-Ups + 7 Box Jump Overs
    RPE 8

    Timecap: 20 mins

  • OPTIONAL Workout

    2-4rounds:

    10-20s ring support
    10-15 ghd hip extension/ or barbell good morning

  • FBB SUNDAY Workout

    Tabata 4min

    Hollow Hold

    —————————————————————

    FLOOR PRESS

    15-12-8-6F

    rest 1,5min
    Add weights for every set

    —————————————————————

    3 Rounds Superset

    12/12 KB/DB Side Bend
    10-12 KB’s/DB’s Shrugs ( 2sec up Hold)

    rest 90sec
    —————————————————————

    2 Rounds
    10 Alt. obl. Knee Raises
    30sec Crossing Flutter Kicks
    10 Crunches (1sec Up Hold)

    Then

    45sec / 45sec Side Plank

    —-
    1min rest
    —-

    2 Rounds
    10 Hanging Strict Knee Raises
    30sec Flutter Kicks
    10 Straight Leg Sit-Ups

    Then

    1min Elbow Plank

  • WOD Workout

    4 SETS
    15 Unbroken Russian KB Swing @24/16kg
    10 Toes to Bar
    10 TNG Deadlifts @ 115/80kg
    10 Toes to Bar
    15 Unbroken Russian KB Swing
    -Rest 1:00 btw Sets-

    Timecap: 16 mins

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Sciatic Nerve Floss
    10/10 Single Arm Seated Banded Lat Pulldown
    -Rest as Needed btw Sets-

  • Strength Workout

    Back Squat
    1x5 @40%
    1x5 @50%
    1x5 @60%
    It is deload week so no amrap in the third set.
    If you didn't follow the program, then you can go for a heavy 5, if you did, then take it easier today!
    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.
    Week 5 of 6

  • Conditioning 06-04-2023 Workout

    PERFORMANCE
    3 SETS FOR QUALITY
    1 Set of Max Strict Chest to Bars
    2/2 KB/DB Turkish Get-Up @ Mod-Heavy
    30 Banded Dante Rows
    10/10 Bodyweight Split Squats
    30 Sit-Ups of your choice
    1:00 Machine Choice or Jog

    FITNESS
    3 SETS FOR QUALITY
    1 Set of Strict Chin-Ups / Partner Assisted
    2/2 KB/DB Turkish Get-Up
    20 Banded Dante Rows
    10/10 Bodyweight Split Squats
    20 Sit-Ups of your choice
    1:00 Machine Choice or Jog*