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 11.12.24. FN Workout

    Warm Up
    2 sets
    15+15m single arm kb bottom up carry
    30-45 sec bar hang (supinated grip)
    10-15 band pull/rows anyhow
    1-2 min ski, row, ab

    Strenght
    2 Sets
    5 Pause Bench Press + 5 weighted Strict Pull Up
    3 Pause Bench Press + 3 weighted Strict Pull Up
    1 Pause Bench Press + 1 weighted Strict Pull Up
    2-3 min rest bwn sets
    2 aaltoa siis eka setti 1-3: 5+5/3+3/1+1 ja sit uus kierto
    Set 1: 65% / 35%
    Set 2: 75% /45%
    Set 3 : 85% /55%
    Set 4: 70% /40%
    Set 5: 80%/50%
    Set 6: 90%/60%

    Metcon
    10 min amrap with partner
    20/16 calories ski or air bike
    8-12 strict OR kip hspu / 16-20 box hspu
    16-24 pull ups/ ring rows
    you go I go!

  • WOD Workout

    Emom 24

    1) 4-6 Raakatempausta
    2) 7-17 Cal
    3) 30s Tuplia tai Sinkkuja
    4) Lepo

  • "The DON" Hero workout Workout

    For Time
    66 Deadlifts 50kg/35kg
    66 Box Jumps 60cm/50cm
    66 Kettlebell Swings 24kg/16kg
    66 Knees-to-Elbows
    66 Sit-Ups
    66 Pull-Ups
    66 Thrusters 30 kg/ 15kg
    66 Wall Ball Shots 9kg/6kg
    66 Burpees
    66 Double-Unders

  • OHS Strength

    3x8
    - rest 2min
    - 2-4 reps in reserve

  • METCON 1. Workout

    For time:

    3rounds:
    20 heavy kbs@32/24kg
    10 burpee high box over
    8 hspu
    .
    .
    Scaled For time:

    3rounds:
    20 heavy kbs@32/24kg
    10 burpee high box over
    12 push up

    TARGET UNDER 7MIN, TIME CAP 10MIN

  • Core Workout

    Tabata 1:
    Plank hold
    Side plank

    Tabata 2:
    Alt. V-ups
    Flutter kick
    Hip raise
    Knee hugs

    3-4 rounds:
    10 back extensions
    15sek arch hold
    20 situps
    25 seated leg raises over dumbbell

  • BACK SQUAT Strength

    Back squat

    6-4-2-2

    E3MOM / 1-2REP IN TANK

  • WOD Workout

    Aikaa vastaan

    10-9-8-7-6-5-4-3-2-1
    KP/KK-tempausta (1=molemmat kädet)
    1-2-3-4-5-6-7-8-9-10
    Burpee + Pull up

  • WOD Workout

    Go every 3:00 x 5 sets
    7 Kipping Pull-ups
    14 alt Renegade Rows @2x22,5/15kg
    21 Double Unders

    Time cap of 2:00 per round to ensure 1:00+ of rest
    Rx+: 2-6 Ring Muscle-ups for Pull-ups and 25kg DB

    Extra:
    Banded Pushdowns: 3 x 25. Rest 60s.

  • Cleans & jumps Strength

    Cleans & jumps (3/4) - E2MOM x6:
    2 power clean
    2 high box jump
    - RIR 0,5-1 viimeisissä rinnallevedoissa

    Huomioita:
    - Riveissä ei meritähtivastaanottoja, polvet joustaa ja takapuoli väistää. Power = lonkka polven yläpuolella.
    - Boxihypyt suoraan rivetuplan perään (<10s lepo vikan riven ja ekan boxin välissä). Boxihypyissä pyri tulemaan suorahkoille jaloille boxille (ei ""kyykkyyn hyppyjä"").

    Merkkaa tähän power cleanin tulos