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

  • Keskiviikko 5.4.23. FN Workout

    Warm Up
    2 rounds
    1.5 min cardio
    7 strict burpees / burpees
    14 band pulls or ring rows
    1min Plank Hold / 30+30s side plank

    Strenght
    Bench Press 10-7-5 and 2x4 reps @55-63-71-79%
    perform 6-8 single arm db/kb row right after bench press (againts box) (R/L)
    rest 2-2.5 min bwn sets

    Metcon
    3 sets
    10/12 cal machine + 2-3 wall walks
    alt time with partner full round

    rest 2 min

    3 sets
    10/12 cal machine + 8-12 db snatch @10-20/17.5-32.5kg
    alt time with partner full round

  • Maanantai 20.3.23. FN Workout

    Warm Up
    3 rounds
    1 min bike,run,row
    10 glute bridges
    10 band pulls / pass throughs
    10/10 rdl/suitcase and 20 goblet squat 3rd

    Strenght
    Back squat 4x8 reps @57-62-67-71%
    rest 2-2.5 min
    Front Squat 3-4x5reps @60,65 and 1-2x70%
    rest 2 min
    Keskity laatuun kyykyissä ja pitämään liike hallittuna.

    Metcon

    3 times with air bike 1x2 min and 2x1 min
    rest 1 min
    3 times with rower 1x2 min / 2x 1min
    Go with fast pace on each work time, increase pace on each
    round so dont start all out. Vuorotellen parin kanssa.
    Tarkoitus on vetää 80-85-90% effortilla.
    Nollaa näyttö aina alussa, vaihtoaika pyri pitään n.5-10 sek.
    Tämä sama tehty viikolla 1, vertaa tuloksia niihin.

  • WOD: Wall walk, deadlift & squat Workout

    5 RFT:
    2-4 wall walk
    16 double db deadlift (2x22,5 / 2x15)
    16 single db front squat (22,5/15)
    -Rest 45s after each round.-

    TC: 17

  • HSPUs Strength

    Strict HSPU 5x2

  • Ravatessa roiskuu (080) Workout

    You go I go. Switch after full rounds.
    First A, Then Rest 5 min, Then B.

    Amrap10
    12 Deadlift
    6 Handstand push up
    M:65kg N:45kg

    Rest 5 min

    Amrap 10
    12 Thruster
    6 T2b
    M:55kg N:35kg

  • WOD Workout

    FOR TIME
    60/45 Cal Bike/Row/Ski
    -Into
    10 ROUNDS
    3-6 Strict Handstand Push-Ups
    30 Double under /45 single under
    -Into
    60/45 Cal Bike/Row/Ski
    *Option for :30 Double Under Practice
    RPE 7
    Timecap: 20 mins
    Scaling : box HSPU, Pike push up, HR push up

  • Painonnosto: Hang Power Clean + Push Jerk, 5x(3+1) Strength

    Five sets of (3+1)

  • Front squat Strength

    5x3 @90%
    *Every 2:30

  • WOD Workout

    10 Min Amrap
    12/9 Cal Erg Or 5 Shuttle Rounds
    10 Air Squat
    10 Push Up

  • Post Workout STRENGTH Workout

    RX
    EMOM x 10 MINUTES
    MIN 1 - Max Set of Strict Pull-Ups*
    MIN 2 - Rest

    SCALED
    EMOM x 10 MINUTES
    MIN 1 - 3 negative (weighted) pull up
    MIN 2 - Rest
    *Athlete can rest for :02 at the bottom of the Pull-Up but as soon as they rest of longer than that or they come off the rig the set is over.
    - RPE 5