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

  • Strength Workout

    1x [ 1 Power Snatch + 1 Hang Power Snatch ]
    10 min to build to today's heavy 1+1.
    --then--
    5 x 1+1 @ 80-90%, go every 90 sec.

  • Saturday Madness Workout

    INDIVIDUAL workout!
    Split the group into two groups! Half of them start with A, rest is B then switch!

    "A"
    AMRAP 14 mins
    Buy in: 100 DUs
    Then
    1 Kipping Pull up
    1 Shoulder to Overhead @60/43kg
    1 Burpee Box Jump Over @ 60/50cm
    2 Kipping Pull up
    2 Shoulder to Overhead
    2 Burpee Box Jump Over
    then 3,4,5 and so on

    2 mins REST

    "B"
    AMRAP 14 mins
    Buy in: 100 USA Swing @24/16kg
    Then
    1 Hand Release Push up
    1 Power Clean @60/43kg
    1 Wall ball@9/6kg
    2 Hand Release Push up
    2 Power Clean @60/43kg
    2 Wall ball@9/6kg
    then 3,4,5...

  • Snatch Strength

    EMOM 8:
    1. 1 muscle snatch + 2 snatch balance @ easy
    2. 3 high box jump

    EMOM 8: 1 power snatch + 1 low hang snatch @ easy-moderate

  • WARM UP Workout

    AMRAP 8-10
    45s machine
    5+5 s.a kb hang snatch
    5+5 s.a kb push press
    5+5 kb row
    10 kip swing

  • Thruster 5 Workout

    Vaihteluviikko

    YGIG laadukkaasti 25min

    400m/800m koneella
    10 Boxihyppyä
    24 Kahvakuulaheilautusta
    12m Askelkyykkykävelyä

    *Toistot puoliksi

  • Strength Workout

    Deadlift
    Build to today's heavy double.
    Pause 5cm off the floor for 2 sec on both lifts.
    FULL RESET btw reps
    --then--
    10 x 1 @ today's heavy, go every 45 sec.
    No pause.

    If lacking mobility, they can use plates to start the deadlift from a higher position.

  • T2B, KB & jump rope Workout

    EMOM20:
    a) 4-10 T2B / kipping knee or leg raise / toes-to-rack
    - in 1-2 sets
    b) 6-10 kb sumo-deadlift high pull + 6-10 kbs (24/16)
    c) 40 DU / 60 SU / 30-45s training
    d) rest

    Työaika 30-45s / min. RPE 7-8.

    Skaalaus:
    - T2B valitse ylläpidettävä, mutta haastava sarjapituus / -pituudet.
    - Valitse kuulan paino sekä toistomäärät b:ssä ja c:ssä niin, että pystyt palaamaan T2B:n melko freshinä.

  • Keskiviikko 20.11.24. FN Workout

    Warm Up
    2 sets
    15+15m single arm kb bottom up carry
    30-45 sec bar hang (supinated grip)
    10-15 band pulls/rows anyhow
    1-2 min ski, row, ab

    Strenght
    Pause Bench Press + Pull ups
    2 Sets
    6 Pause Bench Press + 6 weighted Strict Pull Up
    4 Pause Bench Press + 4 weighted Strict Pull Up
    2 Pause Bench Press + 2 weighted Strict Pull Up
    2-3 min rest bwn sets
    2 aaltoa siis eka setti 1-3: 6+6/4+4/2+2 ja sit uus kierto
    Set 1: 60% / 30%
    Set 2: 70% /40%
    Set 3 : 80% /50%
    Set 4: 65% /35%
    Set 5: 75%/45%
    Set 6: 85%/55%

    Metcon
    Emom 10 of:
    3-5 burpee pull ups
    5-7 wall ball shots
    time cap 45 sec

  • Strength Strength

    Pause Back Squat 3-3-3-3

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Pause for 2” sec each rep!

    @ 70-75% of most recent 1RM Back squat

  • Oheiset Workout

    3x 6-8

    Pistoolikyykky
    Polven koukistus (NHC tai soutulaitteen avulla)