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

  • Extra Credit 06-11-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Sciatic Nerve Floss
    5/5 Single Arm KB Upright Rows
    10/10 Single Leg Glute Bridge-Ups
    1:00 Child's Pose
    -Rest as Needed b/t Sets-

  • Track 1: Chin up test Workout

    In 15min find:
    Max reps of bodyweight chin ups

    Chin up = palms facing you.

    Choose track based on your bodyweight chin up capacity: if you can perform 4 or more strict bodyweight chin ups, choose Track 1, otherwise go with Track 2. Track 1 emphasizes chin up volume and Track 2 absolute strength gains to get closer to your first bodyweight chin ups.
    You can follow either track on both WOD & EASY classes.

  • Pe 27.10.2023 perus: maastaveto Strength

    Yhden käden kulmasoutu 3x20

    Maastaveto 3x5x75%

    Bulgarian Split Squat 3x10 / jalka

    Kylkilankkunostot 3x20 / puoli

    Hauiskääntö tangolla 3x15

  • Vinopenkki 15-10-8-6 Strength

    Vinopenkki 15-10-8-6

  • Ma 23.10.2023 perus: kyykky Strength

    Suorinjaloin mave 3x10x30%

    Sivutaivutus 3x20 / puoli

    Kyykky 3x5x75%

    Rive TAI Tempaus TAI Pendlay row 5x5

    Pystysoutu yhdellä kädellä 3x12 / käsi

  • Pe 20.11.2023 perus: maastaveto Strength

    Etukyykky 5x5
    - noin 25-30%
    -1s stopeilla

    Maastaveto 2x6x70%

    Kahvakuula-/käsipainosoutu vuorotahtiin 4x30 (15/käsi)

    Lankkusoutu kumpparilla 4x15 / puoli

  • 19.10.2023 Bench Press Strength

    Bench Press

    Use 10 Minutes to approaching. Perform 5 sets Of 5 rep sets, same weight across.

    Rest 2:00 - 2:30 Between Sets.

  • Maanantai 16.10.23. FN Workout

    Warm Up
    2 rounds
    1.5 min cardio
    10/10 kb bottom up press
    20 heel overs
    5-7 burpee broad jumps

    Strenght
    Strict HSPU 3 x 8-10 reps or 4x4-6 reps
    rest 2 min bwn sets

    Metcon
    Every 4 min for 24 minutes (6 sets)
    Odd: 15/12 cal cardio + 10-15 kb swings 16/24lkg + 7.5-15m hs walking/3-4 wall walks
    Even: 15/12 cal cardio + 10-15 toes to bars + 10 box jumps 60/50cm
    eli aina 4 min välein starttaa uuden erän, vuoroin odd . vuoroin even ja niin että tulee
    3 sarjaa molempia.

  • Upper body strength Workout

    Upper body strength
    4x5-10 strict pull up (slow negative) / scaled negative pull up
    4x5-10 ring dip (slow negative) / scaled with banded ring dip
    3x 10+10 Db row
    3x 10+10 Db press

    2-3reps in tank, rest 1-2min between sets

  • CrossLifting Workout

    A)
    Daily max of :
    Hip squat snatch
    Snatch Balance
    OHS
    - 15 mins to build up

    B)
    Partner WOD ( You GO, I GO)
    “Randy with a boost”
    For time
    75 Hang Power Snatch@35/25
    50 Power Snatch@43/30kg
    25 Squat Snatch@50/35kg

    Timecap : 15 mins