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

  • Metcon Workout

    EMOM 12min:
    1) 2 rope climbs (rx: 1 legless + 1 rope climb)
    2) 1 round of cindy:
    5 pull-ups
    10 push-ups
    15 air squats
    *Scale Cindy reps down if needed! Should be done in less than 50sec

  • Cooper-testi Workout

    Cooper-testi urheilupuiston kentällä. Wod-lähdöt suoraan sieltä.

  • Maanantai 27.11.23. FN Workout

    Warm Up
    3 rounds
    1min cardio (add speed each round)
    12-16 hip bridges or 6-8 single leg hip bridges
    12-16 air squats / cossack squats / squat jumps
    12-16 band pulls / ring row / band pulls
    12-16 hollow rocks / alt leg v-ups / V-ups
    then some dynamic squat mobility if needed and start Strenght training

    Strenght
    Front Squat 5-5-3-3-1-1-1 reps @50-60-70-80-90-95-100+%
    rest as needed bwn sets. If feeling like going for 1 extra lift you GO for it!

    Accessory Work
    2x12/12 bulgarian split squat (2 semi heavy sets)
    2x15/15 single arm db row (2 semiheavy sets)
    2x30 alt leg v-ups
    rest as needed

  • 28.11.2023 Accessory Workout

    20 Minutes For Quality :

    10 RDL
    20 Bicep Curls w/ DB´S Alternating.
    15 + 15 Banded Lat Pull-Down
    15 Hollow Rock

  • For time Workout

    21-15-9:
    Sumo deadlift high pulls (35/52,5 kg)
    Toes-to-bars

    Scaled WOD
    For time:
    15-12-9:
    Sumo deadlift high pulls
    Knees-above-hips

  • Gymnastics Workout

    3 Rounds for Quality:
    20 Scapula Pull-ups
    20 Kip Swings (first 10 active hang)
    4+4 Alligator Rolls
    1-2min Rest
    ———————————————————————
    Then accumulate 15 Strict T2B

  • 5 rounds for reps Workout

    On a 3:00 clock:
    20 burpees
    20 wall-ball shots
    AMRAP push ups
    – Rest 1:00 between rounds.

    Scaled WOD
    5 rounds for reps:
    Every 4:00:
    10 burpees
    15 wall-ball shots
    10 worm push ups

  • Morning intervals Workout

    8 x 2 min on/2 min off

    15 m sprint
    10 Wall Balls 20/14 lbs
    10 KB Swings 24/16 kg
    4/4 DB Hang Snatch 22,5/15 kg
    2 Single Arm DB Devil Press 22,5/15 kg

    Max calories in the remaining time (= your score)
    A. Echo/assault bike
    B. SkiErg
    C. Row
    D. BikeErg

  • Pull-ups Workout

    EMOM 10:
    3-5 Strict Pull-ups
    - Choose number of reps thats good for you and stick with it!

  • Treeni 1 Workout

    Warm Up
    2 rounds
    2 min row
    10+10 suitcase deadlift @ 10/15kg
    10+10 single arm upright row
    10+10 half kneeling press
    8 wall squats
    8 wall ball

    Metcon
    Every 3 min for 12 minutes (4 sets)
    16/20 calories of rowing (masters 18/14)
    8-12 wall ball shots @14/20lbs
    rest 5 min
    For time
    64/80 calories of rowing (masters 45+ 56/72 cal)
    32-48 wall ball shots

    Strenght
    Every 1.5 min for 4 times
    Flat Foot Power Snatch + Flat Foot Hang Snatch 2+2reps@35-50%
    Every 1.5 min for 8 times
    pause on knee 2sec then power snatch + hang snatch @50-80% of 1rm
    then
    3-4 sets to build heavy set for 2 pause back squats + 2 back squats @50-75% range.
    rest 2-3 min bwn sets

    Accessory Work
    3 rounds
    12-16 V-ups
    12-16 deadbugs
    12-16 alt leg v-ups
    :30-45 Side Plank R/L
    rest 1-1.5min

    Optional Extra
    20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching