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

  • Sunnuntain Pitkä Workout

    2x 24min

    1) Kone, vaihda 8min välein

    2) 8-10x/liike

    Tuulimylly
    Levypainokierto
    Takareidet kuminauha rigissä
    Lapaveto
    Lapapunnerrus
    Raaka T2B tai Jalkojen nosto
    Sivukyykky
    Syväkyykystä ojennus
    Selän ojennus boxilta tai ghd

  • WOD: Row & throw Workout

    45s on - 20s off x10:
    a) 7, 10, 13, 16, 19 WB (9/6)
    b) 7/5, 10/7, 13/10, 16/13, 19/16 cal row

    Treenin flow: Toistot kasvavat kierros kierrokselta ja sinulla on 45s aikaa suorittaa annettu toistomäärä. Mikäli et pääse jotakin intervallia läpi, palaa seuraavalla kierroksella edelliseen toistomäärään, jonka pääsit läpi ja pysyttele siinä lopputreenin ajan.

    Räätälöinti: Toisto- ja kalorimäärät (voit myös skaalata vain toisessa liikkeessä), esim. 5-7-9-11-13 ja 5/4, 7/5, 9/6, 11/8, 13/10

  • Double Metcon Workout

    10 Min AMRAP;
    3 squat snatch 60/40kg
    6 strict HSPU
    9 Bar MU

    Rest 5 Mins

    10 Min AMRAP;
    10 Front Squats 60/40kg
    15 C2B
    20/15 cal machine

  • Metcon Workout

    3 x every 15min for time:

    A)
    800m run
    60 alternating db snatch (pick weight)
    800m run

    B)
    1000/800m row
    400m farmers carry (heavy)
    1000/800m row

    C)
    400m run
    50 box over burpees
    400m run

  • Clean and jerks & Bar over burpees Workout

    Metcon (time)

    27-21-15-9 reps for time of:
    Clean and jerk
    Bar over burpees (lateral)

    M: 40kg N: 30kg
    Timecap: 15 minutes

  • Weightlifting - Snatch Workout

    Build up to a 2RM snatch of the day.

    • 2 x same weight before adding more weight on the barbell.

  • Burpees & cleans Workout

    5 minutes to complete:

    15-12-9 reps of:
    Power clean 70/45kg
    Bar over burpees

    Rest 2 minutes

    5 minutes to complete:

    12-9-7 reps of:
    Squat clean 70/45kg
    Bar over burpees

    Rest 2 minutes

    5 minutes to complete:

    9-7-5 reps of:
    Cluster 70/45kg
    Bar over burpees

  • Partner workout Workout

    Metcon (reps)

    With partner AMRAP in 12 minutes of:

    P1 - ME Weighted box step overs with DB’s 22,5/15kg
    P2 - 30/21 Calories bike

    *Heavy weights for the box step overs. 24/20” box. Partner 1 starts with the box step overs and partner 2 starts with the bike. Once the calories are up, switch turns. As many step overs in 12 minutes as possible.

    Accessory:

    Seated good mornings, 5 sets of 10 - heavy.
    Weighted step ups, 3-5 sets of 10/10) - heavy
    Rest 120s between sets

  • 5x10m oh lunge Strength

    5x10 oh lunge

  • BBF 270723 Workout

    4x 8min ON/3min OFF

    A) 1500/1200m Row
    20 Burpee over Bar
    +
    Max Double Unders in the remaining time

    B) AMRAP 8
    15/12 Cal ”Bike”
    15 Wall Balls
    15 Box Jump Overs

    C) 600m Run
    +
    AMRAP in the remaining time of
    ”THE ISAC PUMP”
    10 Double DB Bent over Rows
    10 Double DB Shrugs
    10 Double DB Hammer Curls
    10 Double DB Presses

    D) EMOM 8
    12 KB Swings + Max Sit-ups