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

  • 030523 Keskiviikko Workout

    On the minute for 4 rounds
    1. 40s box jump 60/50
    2. 40s toes to rings

    Rest 2min

    On the minute for 4 rounds
    1. 40s strict chin-up
    2. 40s pistol squat (alt.)

  • Conditioning 04-05-2023 Workout

    PERFORMANCE
    3 ROUNDS FOR QUALITY
    2:00 Row/Bike/Ski/Jog
    20 DB Floor Press
    2 Rope Climbs*
    1:00 Row/Bike/Ski/Jog
    12/12 Single Arm Supported DB Rows
    2 Rope Climbs (legless?)
    :30/30 Banded Plank Pulls

    FITNESS
    3 ROUNDS FOR QUALITY
    2:00 Row/Bike/Ski/Jog
    20 DB Floor Press
    6 Floor to Stand with Rope
    1:00 Row/Bike/Ski/Jog
    12/12 Single Arm Supported DB Rows
    6 Floor to Stand with Rope
    :30/30 Banded Plank Pulls

    • RPE 6, quality focused workout.

  • Strength 03-05-2023 Workout

    POST WORKOUT STRENGTH
    PERFORMANCE
    3 SETS
    5 Wall Facing Strict Handstand Push-Ups @ 0-3 pads
    7/7 Single Arm DB Lateral Raises @ Light
    10 Diamond Push-Ups
    -Rest As Needed b/t Sets-

    FITNESS
    3 SETS
    3 Wall Walks to best effort
    7/7 Single Arm DB Lateral Raises @ Light
    10 Narrow Grip Knee Push-Ups

  • Tuesday skill Workout

    Practise double unders

  • WOD Workout

    10 Kierrosta aikaa vastaan

    3 Bmu/C2B/Leukaa
    3 Riveä 65/45kg
    3 Burpeeta tangon yli

    TC: 20min

  • Oheiset Workout

    3 kierrosta

    8-10 Raakaleukaa tai Rengassoutua
    8-10 Vipunosto sivuille

  • Maanantai 3.4.23. FN Workout

    Warm Up
    3 rounds
    1 min cardio
    10+10 suitcase deadlifts
    12-16 heel overs
    10 goblet squats

    Strenght (week 5)
    Back Squat 8+6+4+4 reps
    62-71-81-86% of 1rm
    Front Squat 5+5+3+3 reps
    70-80-85-90% of 1rm
    rest 2.5-3.5 min bwn sets
    Takakyykky tulis olla haastava mut ainakin 2 toistoa varastossa, etukyykyn
    kaks vika sarjaa haastavia mut niin et toi 90% jättää vielä 1 varaa.

    Metcon
    4-5 sets
    40/30 calories of rowing or ski erg OR 32/25 calories Air bike
    Alt time round with partner (start first mod/fast pace and then rest of sets @fast pace) (time cap 2 min 15sec on each set)

  • Back squat Strength

    5 x 3 @72.5%
    *New Set every 90 sec

  • WOD Workout

    EMOM x 15 MINUTES
    MIN 1 - 1 Wall Walk + 10 Shoulder to Overhead @60/43kg
    MIN 2 - 1 Wall Walk into Max Toes to Bar
    MIN 3 - Rest
    RPE 8

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Side Lying Open Books
    :30/:30 Banded Shoulder External Rotation Hold
    1:00 Rebound Pose
    -Rest as Needed b/t Sets-

  • Strength Strength

    Tempo Strict Press @ 11X1
    3x4
    Keep weight Heavy across all sets.
    Fast up, 1 lock out, 1 down, 1 reset