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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

  • 5 x 2:00 rounds Workout

    6 shuttle runs
    Max bar muscle-ups
    – Rest 1:00 between rounds.
    – 1 shuttle run is7.5 + 7.5m

    Scaled WOD
    5 x 2:00 rounds:
    4 shuttle runs
    Max jumping chest-to-bar pull-ups
    – Rest 1:00 between rounds.
    – 1 shuttle run is7.5 + 7.5m

  • 10 rounds for time Workout

    3 hang power snatches (42,5/60 kg)
    30 running step single-unders

    Scaled WOD
    7 rounds for time:
    3 hang power snatches
    15 single-unders

  • WOD Workout

    AMRAP 9 mins
    1 Strict Pull-up
    1 Back Squat, 70/50 kg
    1 Box Jump Over 60/50cm
    2 Strict Pull-ups
    2 Back Squats, 70/50 kg
    2 Box Jump Overs,
    3 Strict Pull-ups
    3 Back Squats, 70/50 kg
    3 Box Jump Overs,
    ...
    Continue adding 1 rep each round to each movement until time expires.

    Work from rack!

  • Deadlift Strength

    Deadlift Cycle
    6 x 3

  • HSPU PRACTICE + BODY BUILDING Workout

    Hspu practice
    .
    .
    Body bulding ~30min
    3-10 hspu / or seated press
    3-10 strict pull up
    10+10 Db row
    30+30m s.a farmer carry

  • Deadlift 1RM Strength

    -find your DL 1 rep max in 25min.

    *rep scheme suggestion: 5,3,2,1,1…

  • Keskiviikko 7.5.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    6-8 half kneeling kb/db press R/L
    20-30 mountain climbers (slow pace)
    20-30s supinated grip hanging
    6-8 tempo ring row (slowly down, faster up)

    Strenght
    Build to heavy single on Shouder Press
    2x5reps@35-50% + 2x3reps @60-70% and 4-5x1rep @80-100%. On last set 0-1 RIR.
    rest as needed bwn sets
    Strict Pull or Chin Up test
    both movements, for max reps
    rest 3-4 min bwn set

    Metcon
    3x2 min on / 2 min off
    1 min max calories of rowing
    1 min max burpee over barbell (facing)
    vuoronperään erä parin kanssa. 80-85-90% effort on rounds! try to hit the biggest numbers
    on last round!

  • BACK SQUAT Strength

    Back squat

    4-3-2-3-4

    E3MOM /1-2 RIR

  • Amrap 20’ Workout

    20min Amrap

    20m Walking Lunge (5 meter line)
    20 Sit Up /15 T2B
    15/12cal Machine

  • Partner sweat Workout

    E3:30 x12 for quality, with partner:
    a) machine (both work the full time)
    b) "AMRAP" (YGIG for reps)
    24 kbs (24/16)
    16 weighted box step up (60/50cm, 24/16kg)
    8 no-jump burpee
    c) "AMRAP" (YGIG for rounds)
    1-2 wall walk / 2-4 feet on box wall walk
    8 wb (9/6)
    8-12+8-12 mb russian twist

    Treenin flow:
    Tehdään töitä parin kanssa koko intervallin ajan: koneilla molemmat työskentelevät koko ajan, b:ssä tehdään toistoja YGIG ja c:ssä kierroksia YGIG. Vaihtakaa erityisesti c:ssä aloittavaa paria kierroksittain.

    RPE 6-7, rauhallista tasaista tahtia.