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

  • Team metcon Workout

    AMRAP30 in teams of 3:

    400m synchro run
    60 c2b*
    40 synchro KB goblet squat
    60cal erg*

    *tähdellä merkityissä yksi henkilö työskentelee kyseisen liikkeen parissa, yksi lankuttaa ja yksi lepää

  • Maanantai 15.7.24. FN Workout

    Warm Up
    2 min cardio
    20 banded side steps
    10+10 banded forward&backwards walk
    10-15 banded air squats
    10-15 hr push ups
    :20-30 knee tuck hold on rings

    Strenght
    Back Squats 8-8-6-6 @60-80%
    Front Squat 5-5-3-3@60-80%
    rest 1.5-3 min bwn sets

    Metcon
    2x5 min amrap / 2.5min rest bwn sets
    8/10 calories rowing/bike erg or 6/8 cal air bike
    5+5 kb hang snatch
    10 toes to bars or 15 kipping knee raises
    target 3+ rounds on that 5 min time window.

  • EMOM x 32 Workout

    EMOM x 32

    1) bike
    2) 20-40m carry D-ball, farmer, kb fr carry etc.
    3) ski
    4) 1-3 rope climb

  • Strength Workout

    Barbell Glute Hip Thrusts
    4 x 8-10. Rest 90s
    – 2-3 Warm-up sets
    – Go HEAVY

    Double KB Front Rack Lateral Lunges
    3 x 6 each. Rest 60s.
    – 1 Warm-up set

  • WOD Workout

    3x 5min AMRAP 3min tauot

    1)
    8 Boxin ylitystä
    8 Punnerrusta

    2)
    8 Raakatempausta riipusta 35/25kg
    6 Bar facing burpeeta

    3)
    12/9 Cal
    6 T2B

  • Perjantai 5.7.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    50 single unders
    8+8 bulgarian split squats (bw)
    8+8 single arm push press (pause 2 sec at top)
    8 burpees
    30/30s side plank hold R/L

    Strenght
    Push Press 2x10+3x5reps, building to heavy 5 rep set.
    perform 6-8 bulgarian split squats after Push press set
    rest 2-3 min bwn sets

    Metcon
    3 sets

    1 min Rowing or Ski erg
    1 min burpee
    1 min double unders
    rest 1 min bwn sets

  • Midsummer Run Workout

    10km cross country run
    Find a nice long route and run 5-10km

    Enjoy the outside

    Happy Midsummer 😎

  • TALE OF US Workout

  • 5x3 OHS Strength

    -todays heavy
    -2min rest

  • WOD Workout

    4 Rounds For Time With a Partner
    400 Meter Run/500m row/ski
    50air squat
    50 Double Unders
    50 V-up
    100 Meter Front Rack Carry

    – Goal: sustainable effort

    TIME CAP = 30:00

    Extra:
    Wheels on the Bus
    3 x 30-45s. Rest 60s.