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

  • 4 rounds for time Workout

    400-m run
    10 squat snatches (42,5/60 kg)

    Scaled WOD
    4 rounds for time:
    300-m run/25cal ergo
    5 hang power snatches
    5 overhead squats

  • Ma 9.9.2024 penkki max1 Strength

    Yleislämmöt 10-15min: ergoilua, keppijumppaa, paskanpuhumista yms.

    Lajilämmöt/-venyttelyt 10-15min: jeffersoneita, lavan aktivoinnit seinää vasten, facepulls, band-pull-aparts…koko kropan kevyt venyttely aktiivisilla/pumppaavilla venytyksillä.

    Nousut kohti maksimia:

    Vaihtoehto1:
    1-2 pidempää sarjaa tangolla.
    50% asti vitosia
    70% asti kolmosia
    —> ykkösiä

    Vaihtoehto2:
    1-2 pidempää sarjaa tangolla
    —> ykkösillä alusta asti

    MIETI KOKO HOMMA ETUKÄTEEN JA TOTEUTA SUUNNITELMA. IT’S SHOW TIME!!!

  • EMOM x 32-40 Workout

    EMOM x 32-40

    1) bike
    2) ski
    3) echo / or run
    4) 20-50 DU

    Target PK 2

  • Maanantai 2.9.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    5+5 squat strech
    5 inch worm + push up
    10 goblet squats
    10 ring rows
    :30 Side Plank Hold R/L

    Strenght
    Front Squat 5x3reps@70-80% of 1rm
    go new set every 1.5-2 minutes

    Metcon
    For Time:
    60/48 Calories machine or 800m run
    50 v-ups / alt leg v-ups
    10-15 Bar Muscle Up /15-20 Burpee c2b pull up / 20 Burpee pull up / 25 burpees + 25 ring rows
    50 v-ups / alt leg v-ups
    60/48 Calories machine or 800m run
    20 min time cap.

  • WOD Workout

    10× 90s ON 90s OFF

    1) 12m OH-lunge Amrap:Kalorit
    2) 20 Istumaannousua Amrap: Seinäpallot

    Tulos= Kalorit ja Seinäpallot

  • Sunday BBF 010924 Workout

    AMRAP5
    8 DB burpee dl @22,5-17,5 / 15-10kg
    15 m dual DB overhead walk
    10/7 cal on rower

    2 min rest

    AMRAP5
    1 pullup
    2 push ups
    3 squats

    2 min rest

    AMRAP5
    10 Wallballs
    8/8 lateral wallball throws
    10 alt. wallball taps

    2 min rest

    AMRAP5
    10 KB swing @24/16kg
    15m alt.* KB farmers carry
    15m alt. KB front rack walking lunges

    *switch arm after 7,5m!

  • Conditioning 25-08-2021 Workout

    3 x 11:00 Work
    Rest 2:00 between
    Can be done in any order!

    A) 45m x Farmer Carry @ heavy
    Rest 60s between each 45m

    B) 45m Backwards Sled Drag @ heavy
    Rest 60s between each 45m

    C) Row/Bike/Ski Erg/Shuttle Run
    15s hard/45s easy

  • Conditioning 24-11-2021 Workout

    EMOM x 25:00
    Minute 1: 45s Row
    Minute 2: 45s Hang Power Cleans @35/25kg
    Minute 3: 45s Bike
    Minute 4: 45s Single Unders
    Minute 5: 45s Barbell Thrusters

    • Goal: Sustainable pace - leave enough in the tank that you can go for the entire 25 minutes with feeling like you're able to continue at that pace for as long time if asked to do so. Barbell loading light.

  • Skills 10-08-2022 Workout

    8:00 for quality rotating between;
    A1. 10s each Hollow Hold + Superman Hold
    A2. 10-15 Band Lat Pull Downs
    A3: 5 Kip Swings + 1-3 Kipping Pull-ups (or partial reps)

  • Skill 07-12-2022 Workout

    EMOM x 12 MINUTES
    MIN 1 - 7-10 Wide Grip Pull-Ups
    MIN 2 - :45 Kneeling Banded Pull-Downs
    MIN 3 - :45 EZ Cardio/Walk of your choice

    • Think about pulling band to sternum...replicating the ROM of the C2B Pull-Up.