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

  • Strength Strength

    Backsquat
    5x5
    Use the same Light Weight for All Sets. This is a Deload Week.
    Week 5 of 6

    • if you missed 2 or more sessions of the program then go for RPE 9, otherwise RPE 6 !

  • Strength + Skill Workout

    ON A 10:00 RUNNING CLOCK...
    Pick one:
    Build to a Moderate 2-Rep Weighted Pull-Up
    5x5-7 Toe spotted/Partner Strict Pull-Ups
    5x5-7 Max Vertical Ring Rows
    RPE 5

  • On-Ramp Päivä 5 Workout

    10 kierrosta aikaa vastaan:
    10 rive kuntopallolla
    10 istumaannousua

    Kommentteihin käyttämäsi painot

  • Keskiviikko 31.1.24. FN Workout

    Warm up
    5 min cardio machine, add speed each min.
    then 2 sets
    6+6 squat strech
    6 inch worm
    6+6 suitcase deadlifts
    6+6 single arm swings
    6+6 single arm thrusters

    Strenght
    Front Squat 3x5 and 2x3 reps @50-70%
    rest 1.5-2.5 min bwn sets
    Split Jerk From Rack 3x3 and 2x2 reps @50-70%
    rest 1.5-2.5 min bwn sets

    Partner Metcon, you go i go.
    2 sets
    60 wall ball shots
    60 american kb swings @24/16kg
    rest 1:1 bwn sets (60 reps for both total)
    if doing alone then do 3x10 or 2x15 wall ball and kb swings 2x15reps , rest
    1:1 bwn sets. Should be moderate/little hard workout.

  • DB snatch, push up & jumping lunge Workout

    AMRAP6:
    10 db snatch (22,5 / 15)
    10 push up
    10 jumping lunge (1 rep = both legs)

    Tavoite: Minimoi levot, pyri liikkumaan tasaiseen tahtiin koko ajan. Idea on siis liikkeen temmolla määrittää tahti.

  • Might as well Jump! Workout

    EMOM8:
    a) 10-20 Box jump / box get up
    b) 20-40 DU / 30-60 SU

  • Backsquats Strength

    4x6 backsquat

  • Conditioning Workout

    40min For Q:
    120s Ergo @60-65% effort
    14 Alt. Box step up
    6 Burpee pull up
    12 OHS with empty barbell
    90s Rest

    RPE 2.5-3

  • Power clean complex Strength

    E90sx 9

    1 Power clean + 2 hang power clean (70-80%)

  • Saturday Madness Workout

    Partner Workout
    3 Rounds of:
    50 Wall Balls @9/6kg
    30 Burpees

    Right into:
    3 Rounds of:
    50/40 Calorie Row
    30 Power Snatch @43/30kg

    Right into:
    3 Rounds of:
    50 OH Plate Lunges @20/15kg
    30 (Chest to Bar) Pull-ups / Partner Assisted / Ring Rows

    Goal: Split work evenly so you're able to work at challenging pace for all pieces today.

    TIME CAP = 36:00