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

  • Dbs n' Stuff in Teams Workout

    AMRAP30 in teams of 3, YGIG, divide anyhow:
    60 s.a. db snatch
    60 box jump (60/50)
    60 s.a. db hang clean & jerk
    60 sit up
    60 s.a. db hang squat clean
    60 cal row

    RPE 8

    Rx: 22,5 / 15

  • Silppu #33 Workout

    Aikaa vastaan:

    • 150 tuplanaruhyppy
    • 60cal soutu
    • 50 istumaannousu
    • 40 käsipainotempaus riipusta (vuorokäsin)
    • 30 burpee
    • 20 goblet-kyykky (käsipainolla)
    • 10 rengasdippi
    • 150 tuplanaruhyppy

  • Up & down Workout

    For time (TC: 6)
    30-20-10 air squat
    10-20-30 alt. db snatch (22,5/15)

  • 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!