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

  • EMOM work Workout

    EMOM6:
    a) 7-14 cal air bike
    b) 10-20 plate GTOH (15/10)

    -rest 3-

    EMOM6:
    a) 7-14 box jump over (step down) (60/50)
    b) 8-14 s.a. devil's deadlift (22,5/15)

    -rest 3-

    EMOM6:
    a) 7-14 cal bike / ski erg
    b) 4-6 push up - 6-10+6-10 russian twist- 10-15 air squat

    Rasittavuus: RPE 8-9. Määritä tahti niin, että jaksaisit tehdä 1 kierroksen (2min) EMOMia lisää samaa tahtia.
    Työaika 30-50s / intervalli.

  • WOD Workout

    AMRAP x 15 MINUTES
    500m Row
    10 Toes to Bar or Knees to Chest
    20 Walking Lunges
    :30 Plank or Knee Plank
    RPE 6-7, take it a bit easier today!

    6:00
    Foam roll calves and quads and get ready for tomorrow back squat!

  • Metcon Workout

    Rx´d
    For time:

    3rounds:
    15cal ski
    10 c2b
    5 sandbag to shoulder ~M 50-60kg / W: 30-45kg

    rest 5min

    3rounds:
    15 ttb
    10cal ski
    5 sandbag squat

    Scaled
    For time:

    3rounds:
    12cal ski
    8 pull up
    4 sandbag to shoulder ~M 50-60kg / W: 30-45kg

    rest 5min

    3rounds:
    12cal ski
    8 ttb
    4 sandbag squat

    Targets under 8min, time caps 10min / pyri kiihtyvään tahtiin / pilko tarvittaessa gymnastics liikkeet alussa ja haasta itseäsi viimeisillä kierroksilla

  • Strength + Skill Workout

    EMOM x 8 MINUTES
    Options;
    3-5 Strict Pull-Ups or Assisted Strict Pull-Ups
    2-3 Strict Chest to Bars
    1-2 Strict Ring Muscle-Ups
    RPE 5

  • WARM UP Workout

    EMOM x 8-12

    1) echo bike
    2) 5 snacth grip dl + 5 muscle snatch + 5 power snatch
    3) echo bike
    4) 5 snatch grip push press + 5 snatch balance + 5 OHS

  • 10.2.2024 Accessory Workout

    30 Minutes Of :

    Wide Grip Banded Pull-Ups 6-10 Reps.
    Box Lowers 6 + 6
    0:20 - 0:30 Reverse Plank
    Biceps Curls w/ DB`s 14-20 reps.

    Rest as needed between movements.

  • Voimanosto: ti 6.2.2024 kyykky / maastaveto Strength

    Kyykky 3x8x75%

    Hyvää huomenta 15-12-10-8-8-8
    -lisää joka sarjaan painoa
    -3x8 voit tehdä tarvittaessa samalla painolla

    Etuheilautus 3x20 / käsi
    -yhdellä kädellä

    Jalkanostot maaten 5x20

  • Saturday Madness Workout

    For time with a partner
    120 Wall Balls 9/6kg
    100 Cal Bike/Row/Ski
    80 Box Jumps Step Downs (60/50cm)
    60 Cal Bike/Row/Ski
    40 Front squats @70/47kg
    20 Cal Bike/Row/Ski
    – Goal: Challenging effort, splitting reps evenly with your partner
    Timecap: 32 mins

  • On-Ramp Päivä 8 Workout

    4 kierrosta aikaa vastaan:
    100 naruhyppyä
    18m askelkyykkykävelyä
    10 hyppyleukaa

  • Front squat 6 x 4 Strength

    Front squat
    6 x 4, 2-3 min rest