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

  • Ma 19.6.2023 sisäänajo 4 Workout

    Kyykky 5x5x60%
    -joka sarjan välissä lonkankoukistajien pumppaavat venytykset x 10 / puoli

    Penkki 3x6 (50-60-70%)
    -3s stopit

    Kulmasoutu x 10 / Kohautukset x 20 (tee nämä samalla painolla) / Etunojapunnerrus x amrap
    -3 kierrosta

    Kylkilankkunostot x 20/puoli / sivutaivutukset x 20/puoli / pystysoutu yhdellä kädellä 20/puoli
    -3 kierrosta

  • For time Workout

    50 front squats (42,5/60 kg)
    50 bar-facing burpees

    scaled
    For time:
    30 front squats (15/20 kg)
    30 bar-facing burpees

  • Keskiviikko 14.3.23. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    10 gtoh + halo
    10 goblet squats
    10 plate row
    5 burpee pull ups
    5+5 squat strech

    Strenght
    Front Squats 3x8reps @60-70%
    rest 2-2.5 min bwn sets
    Weighted Strict Pull ups 3x8reps @30-40%
    rest 2-2.5 min bwn sets

    Workout
    12 min amrap
    12/10 calories cardio machine
    12 push ups
    12 weighted box step up (goblet hold)

  • Ke 14.6.2023 sisäänajo 2 Workout

    Maastaveto 5x5x60%
    -joka sarjan välissä vatsarutistukset x 20 ja lonkankoukistajien pumppaavat venytykset x 10 / puoli

    Vipunostot sivuille x 20 / ojentajat kumpparilla x 20 / vipunostot eteen levypainolla x 20
    -4 kierrosta

    Etuheilautus x 20 / lankku x 60s / sivutaivutukset x 20 / puoli
    -4 kierrosta

  • "Nicole" Workout

    AMRAP 20:
    400-m run
    Max pull-ups in a single set

    scaled
    AMRAP 8:
    200-m run
    8 ring rows
    Rest 4:00
    AMRAP 8:
    200-m run
    8 ring rows

  • WOD: Skills & Bodybuilding Workout

    30s on / 20s off for 5 rounds:
    a) box curtsy lunge, L
    b) box curtsy lunge, R
    c) HSW drills
    d) Staggered stance DL, L
    e) Staggered stance DL, R
    f) su crossover

    RPE 6-7

  • Strict hspu 5 x 2 Workout

    • deficit
    • 1 abmat max on wall
    • negative
    • box

  • Gymnastic Workout

    3-4 rounds

    1-2 rope climb/ legless rope climb
    10-20 handstand shoulder taps/ handstand hold
    10-15 seated leg lifts

  • WOD Workout

    RX
    ON A 10:00 RUNNING CLOCK...
    2 ROUNDS
    25/20 Cal Row/Bike/Ski
    30 Back Rack Alt. Lunges @43/30kg
    6 Bar Muscle-Ups
    Rest Remaining Time
    ON A 8:00 RUNNING CLOCK...
    3 ROUNDS
    20/15 Cal Row/Bike/Ski
    20 Back Rack Alt. Lunges
    4 Bar Muscle-Ups
    Rest Remaining Time
    ON A 6:00 RUNNING CLOCK...
    4 ROUNDS
    15/12 Cal Row/Bike/Ski
    10 Back Rack Alt. Lunges
    2 Bar Muscle-Ups

    SCALED
    ON A 10:00 RUNNING CLOCK...
    2 ROUNDS
    20/15 Cal Row/Bike/Ski
    20 Back Rack Alt. Lunges @light
    8 Pull-Ups / Jumping Pull-Up / Ring Row
    Rest Remaining Time
    ON A 8:00 RUNNING CLOCK...
    3 ROUNDS
    15/12 Cal Row/Bike/Ski
    12 Back Rack Alt. Lunges
    6 Pull-Ups / Jumping Pull-Up / Ring Row
    Rest Remaining Time
    ON A 6:00 RUNNING CLOCK...
    4 ROUNDS
    10/8 Cal Row/Bike/Ski
    8 Back Rack Alt. Lunges
    4 Pull-Ups / Jumping Pull-Up / Ring Row
    RPE 8-9

    Total time cap: 24 mins

  • ENDURANCE: OTM circuit Workout

    OTM 50min

    6 movement circuit

    1. 6 Hang Power Clean w/ KBs or DBs, rest of the time keep rack position
    2. 6 Thruster w/ KBs or DBs, rest of the time keep rack position
    3. 20 Abs
    4. 10 Push-ups
    5. 10 Squat ring row
    6. 20 Abs

    Scale reps if needed to fit your level.
    Do the KBs/ DBs with same weight.
    Keep the pace at easy-moderate level.