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

  • Bench Press Strength

    5 sets of 5 Bench Presses
    Set 1: @60%
    Set 2: @65%
    Set 3: @70%
    Set 4: @75%
    Set 5: @80%
    - 5 Chin-ups after each set
    - Rest 2min btw sets

  • Keskiviikko 10.1.24. FN Workout

    Warm Up
    2 rounds
    1 min row / ski
    1 min air bike / bike erg
    10/10 single arm floor press
    10/10 single leg hip bridges
    :20-30 ring support / box support hold
    then some mobility prep and start warm up sets

    Strenght
    4 supersets
    Military Bench Press x 8 reps@55-60-65-70% of 1rm of bench press
    Strict Pull ups x 8-10 reps (1-2 RIR)
    rest 2-3 min bwn sets

    Metcon
    3 sets alt time with partner
    15/12 calories rowing + hard set of push ups ( 1 unbroken set) (target 10-25reps)
    then

    3 sets alt time with partner
    12/9 calories air bike + hard set of hardened ring row ( 1 unbroken set) (target 10-15reps)

  • 5 R FT Workout

    5 Rounds for time:

    2.2.2. Pullups / Bouncy negs / Weighted Negatives

    10 m KB Walking Lunges 2 x 24/16 kg

    2.2.2. = 2 reps unbroken, let go of the bar and shake hands, 2 reps unbroken..

    2x KBs in front rack position. Scaling up: OH WL.

  • Backwards Weighted Lunges @ 2010, 4-6 reps/leg, rest 90'' Strength

    Backwards weighted lunge, 4-6 reps/leg, rest 90 sec between sets.
    Aim for 6 reps.

    Tempo 2010 = 2 sec down, 1 sec up.

  • Back Squat 5 x 5 @3311 tempo Strength

    Back squats 5 x 5 reps @3311 tempo

    Strict tempo: 3s down, 3s at bottom, 1s up, 1s at top. DO NOT CHEAT!
    Post three heaviest successful sets

  • Tabata: Pull-ups Workout

    Pull-ups

    Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.
    Your score is the lowest amount of reps during the whole tabata.
    Example: 12-12-11-11-10-10-10-12 -> score is 10.

  • "AMANDA" Workout

    Benchmark "Amanda"

    For Time:
    9 - 7 - 5
    Muscle-ups
    60/40 Squat Snatch (= catch below parallel)

    Write down all benchmark workout scores into the paper sheets!

    RX: 135/95 lbs = 61/43 kg

    Scaling options:
    MU - jumping MU - CTB (/dip) - PU (/dip)
    SS - less weights - power snatch + OHS - less weights - power snatch

  • 30.12.2023 3RFT Workout

    3 RFT :

    12 One Arm Devils Press 22,5/15kg
    12 Toes To Bar
    25 Air Squats

  • WOD Workout

    RX
    3 x 6 MINUTES; Rest 1:30
    4 Kipping Pull-Ups
    6 Hand Release Push-Ups
    8 DB Goblet Alt. Lunges (22,5/15kg)
    12 Sit-Ups

    SCALED
    3 x 6 MINUTES; Rest 1:30
    4 Jumping Pull-Ups / :20 Chin Over Bar Hold
    6 Push-Ups / Incline Push-Ups
    8 DB Goblet Alt. Lunges (moderate)
    12 Sit-Ups
    Restart at the beginning of each AMRAP.
    RPE 7

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :45 Up Dog to Down Dog
    MIN 2 - :25/:25 Figure 4 Stretch or Half Pigeon
    MIN 3 - :45 Child's Pose

  • ”My name is effort. Max effort” Workout

    Wodliigan joulukuun kisa

    ”My name is effort. Max effort”

    15 min
    20 maastaveto 70/100kg
    15 boksi hyppy vuorotellen (miesparit 60cm, naisparit ja sekaparit 50cm)
    10 rinta tankoon leuanveto