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

  • Skill Day Workout

    Skillday

    2-4 rounds, rest as needed, RPE 2-4, go by feel

    1) 5+5 KB Lunge Snatch video
    2) 1-3 Skin the Cat video
    3) 5+5 Single Leg Box Jump
    4) 10-20 Double KB Flutter Kicks video
    5) 10+10 Banded Hamstring Curl video

  • Paused OHS Strength

    Paused OHS:
    3-5 x 5 OHS w/ 2s pause at the bottom
    - RIR 1-2 viimeisellä työsarjalla

  • Snatch triples Strength

    Snatch (1/3) - E1:45 x8:
    3 hang snatch (above the knee)
    - no dropping the bar between lifts

  • Keskiviikko 30.10.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    15+15m single arm kb bottom up carrying
    15 band pull aparts or ring rows
    5-10 hr push ups
    :40 Plank Hold
    then some barbell prep for split jerks

    Strenght
    Split Jerk From Rack 5x2reps @60-75% of 1rm
    rest 1.5-2 min bwn sets
    Pause Bench Press 5x2reps @60-75%
    rest 1.5-2 min bwn sets

    Metcon
    20-25 min emom
    1) rowing x 40 seconds
    2) ski erg x 40 seconds
    3) air bike x 40 seconds
    4) double/single unders x 40 seconds
    5) rest

  • WOD Workout

    For total rounds and reps:

    ALTERNATE "A" and "B" ( 2 sets each)

    AMRAP 6mins x 4 sets
    "A"
    AMRAP 6 mins of:
    200m run / 250m row (women : 200m row)
    20 Walking Lunges
    200m run / 250m row
    20 Alternating Box Step-ups, 60/50cm

    Rest 2 mins

    "B"
    AMRAP 6 mins of:
    20/15 Bike Erg Calories
    10 Burpee-to-Targets
    20/15 Bike Erg Calories
    5 Burpee Box Jumps, 60/50cm

    Rest 2 mins

    FINISHER
    3 rounds for quality of:
    Kettlebell Russian Twist, pick load, 30 secs
    Rest 30sec
    Chinese Plank, 30 secs
    Rest 30 sec

  • DB chipper Workout

    20s on - 20s off for 6 rounds w/ single DB:
    a) snatch
    b) front rack squat
    c) hang clean & jerk
    d) thruster
    e) rest

    Treenin flow: Parittomat kierrokset vasemmalla, ja parilliset oikealla kädellä --> 3 kierrosta per käsi.
    Rasittavuus: RPE 7-8

  • Pikku Emom Workout

    12min

    1) 45s Kone
    2) 45s Viivajuoksu
    3) Lepo

  • BBF 241024 Workout

    4 Rounds of
    Min 1: Calories
    Min 2: Devils Presses
    Min 3: Shuttle Runs

    2 min rest btw rounds

  • METCON Workout

    FOR TIME:

    3rounds:
    15 power snatch @40/30kg
    15 ttb
    15 OHS
    15 c2b
    15 burpee over bar

    rest 2min after 2rounds
    .
    .
    SCALED FOR TIME:

    3rounds:
    10 power snatch @40/30kg
    10 ttb
    10 OHS
    10 pull up
    10 burpee over bar

    rest 2min after 2rounds

    TARGET UNDER 12min, TIME CAP 16MIN / TAVOITE LIIKUTTAA TANKOA JA VOIMISTELULIIKKEITÄ TALOUDELLISESTI KOHTUULLISEN PITKÄÄ SARJAA / SKAALAA TOISTOMÄÄRIÄ TARVITTAESSA

  • Bench press experiment Strength

    Bench press 5x5