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

  • Endurance Workout

    2 x 20 min. Emom

    A1. EMOM 20
    1. Goblet squat x 20 @32/24kg
    2. Slamball x 20
    3. Run 150m
    4. Kb swing x 20 @32/24kg
    5. Rest

    • REST 3 MIN.

    A2. EMOM 20
    1. 15/12 cal. row/ski
    2. Single arm db hang snatch x 15 @1 x 22,5/15kg, ALT.
    3. V-ups/ tuck ups x 20
    4. Reverse db lunges x 20 @1x 22,5/15kg
    5. Rest

  • Clean Strength

    4x2 clean 70-80% / drop&go
    5x1 clean 80%- find heavy

  • Push press Strength

    Push press

    10-8-6-4

    E3MOM / 1-2 reps in tank

  • Maanantai 24.6.24. FN Workout

    Part 1
    3 rounds
    1 min row
    20 shoulder taps on wall or push up plank
    10/10 single arm db walk lunges @light weight
    20 heel over db¨'

    Part 2
    3 rounds
    1 min easy air bike / bike erg
    20 band pull aparts or row
    10+10 suitcase deadlifts @light weight
    20 abmat sit ups

    Part 3
    3 rounds
    1 min ski
    2+2 kb/db tgu @light weight
    10 wall squats
    20 supermanliike ristiin (oikea jalka/vasen käsi nousee yht aikaa ja päinvastoin vuorotellen)

  • Maanantai 10.6.24. FN Workout

    Warm Up
    Otetaan yleislämmöt ja mobilityt, testaillaan liikkeet läpi. Käytä maksimissaan 2 laitetta
    tänään harjoituksissa

    Long CF Metcon
    Metcon&Skill
    2 rounds
    2 min : easy cardio
    2 min: every 30-40s perform 4-8 pistol squats
    2 rounds
    2 min : easy cardio
    2 min : every 30-40s perform 4-8 hspu
    2 rounds
    2 min : easy cardio
    2 min : every 30-40s perform 4-8 c2b or pull ups
    2 rounds
    2 min : easy cardio
    2 min : every 30-40s perform 2 sandbag cleans
    2 MIN REST BWN PARTS

  • Partner conditioning Workout

    10 rounds: (5 rounds each)
    400m run

    15 C2B/pull up
    12 alt DB devils clean @22,5/15kg

    TC 40min

    RPE 4.5

    Huom! Toinen tekee koko kierroksen jonka jälkeen vaihto. Treenin idea on olla kova missä pitää puskea kunnolla. Tavoite säilyttää kuitenkin sama vauhti treenin loppuun asti. C2B/pull up pitää mennä 1-2 setissä. Juoksuun max 2min.

    Skaalaukset: juoksu->matka pull up->reps minim 10->jumping C2B/pull up devils clean->reps minim 8->weight

  • WOD Workout

    For time;
    24-18-12-6 Total Alternating DB Snatch @22,5/15kg
    12-9-6-3 Box Pike Push-Ups / Pike Push-ups
    12-9-6-3 Kipping Pull-ups

    Rx+: 27.5/ Strict Handstand Push-ups, Chest to Bar Pull-ups
    TIME CAP = 12:00

    Extra:
    Plate Figure 8s: 2 x 10 each. Rest 60s

  • cHa0s cARdi0 Workout

    Time: 20 min

    10/8 Cal. on a machine and then one of the movements (A, B, C or D), then - back in the line and wait until it's your turn to go again.

    A.
    5/5 Single Arm DB thruster

    B.
    5/5 Single Arm DB Overhead Squat

    C.
    5/5 Single Arm DB Hang Clean & Jerk

    D.
    5/5 Single Arm DB Shoulder to Overhead

    Choose your own DB weight

  • EasyWOD 24.6.2024 Workout

    Voima
    E3MOM, 4 rounds
    8+8 box step up
    -sopivan haastava boxi

    WOD
    3 rounds For Time
    20cal ergo
    21 KB Swing
    12 ring Row

  • WOD: Snatch & burpee Workout

    For time:
    10-9-8...2-1
    Power snatch (40 / 30)
    Lateral bar over burpee

    TC: 10