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

  • WARM UP Workout

    EMOM x 8-12
    1) machine
    2) 5 press +5 push press + 5 front squat
    3) machine
    4) 5 thruster + 10-20 banded pull apart

  • Kahvakuula ja juoksu Workout

    Aikaa vastaan

    45 Kahvakuulaheilautus 24/32kg maksimissa
    400m Juoksu
    35 Kahvakuulaheilautus
    600m Juoksu
    25 Kahvakuulaheilautus
    800m
    25 Kahvakuulaheilautus
    1200m Juoksu
    15 Kahvakuulaheilautus

  • 5 rounds for time Workout

    40 double-unders
    30 box step-ups
    20 KB swings (16/24 kg)

    Scaled WOD
    5 rounds for time:
    :30 penguin hops
    20 box step-ups
    10 Russian KB swings

  • Snatch Pull + Power Snatch Workout

    1+1 @6/10 rpe
    1+1@7/10rpe
    1+1@8/10rpe
    1+1@9/10rpe
    1+1@10/10 rpe
    *Go To Heavy 1+1 Of The day
    *New Set every 90 sec

  • Strength Workout

    RX
    EMOM x 8 MINUTES
    1 Strict Ring Muscle-Up + 1 Kipping Ring Muscle-Up

    SCALED
    EMOM x 8 MINUTES
    1 Strict Chest to Bar / Strict Pull-Up + 2 Kipping CTBs / Kipping Pull-Ups
    OR
    3-5 Partner Assisted Chest to Bar Chin-Ups

    OR
    3 weighted/bw negative pull up

  • Strict hspu 3 x 9 Workout

    • max 1 abmat on the wall
    • if easy take deficit
    • box
    • rest 90sec

  • 3 rounds for time Workout

    20 sit-ups
    20 burpee box jump-overs
    20 wall-ball shots

    Scaled Wod
    3 rounds for time:
    20 sit-ups
    15 burpees
    10 wall-ball shots

  • EMOM 10 Workout

    7 DB/KB shoulder presses (15/22.5 kg)
    AMRAP calorie ergo
    – Use two KB/DBs.

  • 13.5.2023 Run, Forest Run! Workout

    Vänärillä

    Lämmittely hölkkää 400m, juoksua 400m. Pienet venyttelyt.

    Tavoite kierrosvauhtia 800m x 4. Yhteensä siis 3200m. Taukoa 800m välissä 1:00. Aikaisempiin tavoitevauhti harjoituksiin verrattuna huomattavasta raskaampi monelle.

    Loppuverkka 800m

  • Maanantai 22.5.23. FN Workout

    Warm Up
    3x40s easy/20s mod/10s fast cardio machine / rest 20s bwn
    then 2x
    4+4 squat strech
    8+8 single leg RDL
    8+8 db snatch (hang or floor)
    8 wall squats
    :20-30 hs hold / ww hold

    Strenght
    Snatch Balance + OHS 4x2+2reps @30-50%
    Flat Foot Snatch Pull + Snatch High Pull 4x2+2reps @50-70%
    Snatch/Power Snatch
    70% x 2 reps, rest 30s, 60% x 2 reps
    73% x 2 reps, rest 30s, 60% x 2 reps
    76% x 2 reps, rest 30s, 60% x 2 reps
    79% x 2 reps, rest 30s, 60% x 2 reps
    rest 1.5-2 min bwn sets

    Accessory Work
    3 sets
    4+4/3+3/2+2 kb tgu + 8-12 strict chin ups
    go to challenging weight.
    rest 2 min bwn sets