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

  • Back squat Strength

    Back squat
    4x8
    - RPE9 (2-5% addition from last week or slightly over 10RM)
    - rest ~90s between sets

  • Morning Intervals Workout

    4x
    New Interval every 8th minute

    10-15 Wall Balls
    10-15 KB Swings
    15-20/10-15 Cal Row
    10-15 Box Jump Overs
    15-20/10-15 Cal Bike/Echo/Ski

  • Lepopäivä Workout

    Rest day - what did you do?

  • Keskiviikko 1.3.23. FN Workout

    Warm Up
    3 rounds
    1 min cardio
    4 inch worm with push up
    10-15 medball jump squat
    15 hollow rocks

    Strenght
    Back Squats 10+10+8+8 reps@57-62-67-71%
    rest 2-3 min
    Front Squat 3-4x5 reps @60-65- and 1-2x @70%
    rest 2 min

    Metcon
    15 min amrap with partner
    24/30 cal air bike or 30/40 cal row
    30 wall ball shots
    goal is 4-5 rounds. You go, I go!

  • Strength Workout

    Strict HSPU technique (15 mins)
    - scaling is using only abmat but no plates under the head !!!!
    - box, floor etc...
    +
    Accumulate 30 reps
    - sets of 3-5
    - rest as needed btw sets

  • 7 sets for load: Strength

    3 overhead squats

    Scaled WOD
    7 sets for load:
    5 overhead squats

  • Open Work Out 23.1 Workout

    Complete as many reps as possible in 14 minutes of:

    60-calorie row
    50 toes-to-bars
    40 wall-ball shots
    30 cleans
    20 muscle-ups

    ♀ 14-lb ball to 9-ft target, 95-lb cleans
    ♂ 20-lb ball to 10-ft target, 135-lb cleans

    SKAALATTU

    Complete as many reps as possible in 14 minutes of:

    60-calorie row
    50 hanging knee raises
    40 wall-ball shots
    30 cleans
    20 chin-over-bar pull-ups

    ♀ 10-lb ball to 9-ft target, 65-lb cleans
    ♂ 14-lb ball to 10-ft target, 95-lb cleans

  • ”Josh” Workout

    For Time:
    (15-Minute Window)
    21-15-9 Overhead Squats 40/30kg
    42-30-18 Pull-ups

    Immediately Into..

    5RM Overhead Squat (From The Floor)

  • Wu pe (029) Workout

    2 rnds
    1:00 erg, moderate pace
    8 kip swings
    4+4 single arm lat pull down

    THEN

    *Toes to bar progression:
    -Kipping with band

    -Kipping leg raise (Pari pitää abmattia targettina mihin jalkojen tulee osua)

    Movement prep before workout:
    10 Du (20 su)
    12 Air squat
    8 Push up
    6 Pull up
    4 Pistol squat

  • 3 rounds for time with a partner Workout

    800-m row
    10 rope climbs
    50 overhead squats (30/42,5 kg)
    – You go, i go

    ScaledWOD
    3 rounds for time with a partner:
    800-m row
    10 pull to stands
    50 air squats
    – You go, i go