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

  • 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.

  • Conditioning Workout

    3 rounds for time:
    800m run
    30 wall ball @9/6kg
    20 pull up

    Rest 3min between rounds.

    Rpe 4.5

    TC 35min

    Treenin idea on olla kova missä pitää puskea kunnolla. Pyri säilyttämään kuitenkin sama vauhti kaikilla kierroksilla, joten ota ensimmäinen kierros hieman tunnustellen.

    Skaalukset:
    run - matka 600m
    wall ball - paino
    pull up - jumping