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

  • Back Squat Strength

    5 sets of Back Squat
    Set 1: 6 @65%
    Set 2: 5 @70%
    Set 3: 5 @75%
    Set 4: 4 @80%
    Set 5: 4 @82%
    - Rest 2-3min btw sets

  • Open Test 23.3 Workout

    Starting with a 6-minute time cap, complete as many reps as possible of

    • 5 wall walks
    • 50 double-unders
    • 15 snatches (65/95 lb)
    • 5 wall walks
    • 50 double-unders
    • 12 snatches (95/135 lb)

    If completed before the 6-minute time cap, add 3 minutes to the time cap and complete

    If completed before the 9-minute time cap, add 3 minutes to the time cap and complete

  • Perjantai 3.3.23. FN Workout

    Warm Up
    3 rounds
    1 min cardio
    :10-20s chin over hold
    :10-20s ring support hold
    10 plate gtoh+halo
    10 plate oh lunges

    Strenght
    Bench Press
    1x10 reps @60%
    1x8 reps @65%
    2x8 reps @70%
    Banded Strict Pull Ups 3x10-15 reps
    rest 1.5-2 min bwn sets

    Metcon
    3 sets
    30/24 cal machine
    8+8 single arm oh lunges R/L
    3 wall walks
    time target 3-4min.
    rest 1.5-2 min bwn sets
    yksi laite per 3 henkilöä, aina kun laite vapautuu uusi tekijä/kierros
    käyntiin (tarvittaessa)

  • Snatch pull Strength

    3x4
    - 3 s pause at hang (after knee)
    - v. 2-3 (varastoon 2-3 toistoa)
    - rest 2min

  • Emom 10 Workout

    2 snatch pull + 2 squat snatch
    - light weight
    - part of warmup

  • WOD Workout

    2 ROUNDS FOR TIME
    50/40 Cal Bike/Row/Ski
    40 KB USA Swings @24/16kg
    30 KB Goblet Lunges
    20 Burpees
    25/20 Cal Bike/Row/Ski
    20 KB USA Swings
    15 KB Goblet Lunges
    10 Burpees
    Timecap: 25 mins

    OPTIONAL FINISHER
    3 SETS
    10/10 Single Arm Supported KB Bent Over Row
    8/8 KB Deficit Push-Up
    -Rest As Needed b/t Sets-

  • Push Press Strength

    8 sets of Push Presses
    Every 2min for 16min
    Sets 1-2: 5 @65%
    Set 3: 4 @70%
    Set 4: 3 @75%
    Set 5: 3 @80%
    Sets 6-8: 2 @85%

  • Nää yöt ei anna armoa (040) Workout

    Amrap30

    Partner A performs 1 round of:
    2 Man makers 2x db
    4 DB Hang power clean & jerks 2x db
    6 burpees

    Partner B performs: Erg of choice= calories

    After Partner A completes a round, switch with partner B.
    DB: Moderate weight
    M:12,5-15kg
    N: 7,5-10kg

    Tuloksiin Erkki kalorit.
    Keep it moderate pace!!

  • Gymnastic Workout

    3 rounds
    - max reps t2b/ kipping leg raises
    - rest 90sec

    3 rounds
    - max hsw meters/ max handstand hold/ max reps shoulder taps/ 1min practice
    - rest 90sec

    EMOM 9
    1. 10-15 pike leg lifts + 10-15sec hold, left
    2. 10-15 pike leg lifts + 10-15sec hold, right
    3. Alt. Hanging single leg raises 10-16

  • Mobility Workout

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