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

  • Treeni 1 Workout

    Warm Up
    5 min fast walk to light jog/run
    then
    2-3 Sets
    5 scap pull ups slowly
    5 Ring Row
    5 (HR) Push Up
    10 Banded Air Squat

    Workout Prep
    100m Run
    2 Strict Pull Up
    4 Push Up
    6 Air Squat

    Metcon
    3 Sets
    5 min on / 2 min off
    Buy In: 400m Run
    Max Rounds
    Strict Cindy
    after 3 sets rest that 2 min and then
    5 min run @moderate pace
    eli 3x400m juoksut + cindyä ja sit kerran 5 min juoksu.

    Strenght
    5x3 Front Squat to Bench (eli ns. box front squat) @60-65-70-75-80% of 1rm front squat
    perform 6-10 kipping hspu after box squat set
    rest 1.5-2.5 min bwn sets

    Accessory Work
    2-3x12-15 double kb incline bench press @light/moderate weight
    2-3x12 double kb front rack step back lunges @2x12/2x16kg's (6 per leg)
    2-3x24-30 kipping knee raises
    rest 1-2 min bwn sets

  • WOD 10/04/24 Workout

  • CrossLifting Workout

    A)
    Build up in 5 sets :
    3 position squat Clean + 1 Jerk (any style )
    - high hang
    - Hang
    - Floor

    B)
    With partner
    3 mins ON/ 1 min OFF x 4 sets
    Amrap “DT” @70/47kg
    P1 Completes One round Then switch to P2! Pick up where You left off!

  • Keskiviikko 10.4.24. FN Workout

    Warm up
    2 rounds
    1.5 min cardio
    5 inch worm with push ups
    10 air squat + 5 squat jumps
    10/10 single leg rdl
    :30 side plank Hold R/L
    then do the movement prepping and if not chance to use many cardio machine take
    just one you like.

    Treshold Metcon
    EMOM 8
    odd : row x 30 sec @20-30 min pr pace
    even : c2b/pull ups x 8-12 or bar mucsle ups x 3-6 reps ( banded bar mu also fine)

    EMOM 8
    odd : ski x 30 sec @20-30 min pr pace
    even : American KBS x8-12 reps @16/24kg

    EMOM 8
    odd : air bike x 30sec @20min pr pace
    even : TTB/GHD sit up/V-Ups x 8-12 reps

    rest 2 min bwn sets, total time 28 minutes.

  • 10.4.2024 BasicWod Strength

    Deadlift

    2-2-2-2-1-1, Building Heavy

    Go Every 3:00

  • 10.4.2024 BasicWod Workout

    AMRAP 8

    Max Reps Kettlebell Swing 24/16kg

    *EMOM 3 burpees

  • Voimanosto: ma 8.4.2024 penkki Strength

    Penkki 1x90%

    Stoppi-penkki 1x75%
    -3s stoppi

    Vipunostot maaten 3x20
    -kevyt/venyttävä

    Yhden käden kulmasoutu 3x20 / käsi

    Kiertäjät kyljellään 3x20 / käsi

  • Voimanosto: ti 9.4.2024 kyykky/maastaveto Strength

    Kyykky 1x90%

    Stoppi-kyykky 3x1x65%
    -3s stoppi

    Takareidet kumpparilla 3x20 / jalka

    Jalanloitonnus kumpparilla 3x20 / jalka

  • Pe 8.3.2024 maastaveto Strength

    Maastaveto 3x5 (77,5-82,5-87,5%)

    Etukyykky 1x87,5%
    -etukyykyn maksimista

    Etuheilautus 3x20 / käsi
    -yhdellä kädellä

    Takareidet kumpparilla istuen 3x20 / jalka

  • WARM UP Workout

    EMOM x 8-12
    1) row
    2) 5 snatch drip deadlift + 5 muscle snatch + 5 power snatch
    3) row
    4) 5 snatch balance + 5 ohs + 5 s pause bottom of squat