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+Skill Workout

    RX
    EMOM x 10 MINUTES alt:
    odd: 2-4 Strict Handstand Push-Ups
    even: 3-5 strict pull up

    SCALED
    EMOM x 10 MINUTES alt:
    odd: 2-4 Box Pike Push-Ups
    Both options: Adjust pads, floor, or deficit as needed
    even: 2 negative pull up/10 ring row/3 assisted pull up

  • ”Riippuu mistä roikkuu” Workout

    13:00–15:00 “Riippuu mistä roikkuu”

    Kisaaja 1 aika: + Kisaaja 2 aika: =
    Kummankin kisaajan roikuttu aika
    laskettuna yhteen

    Painot

    RX: 2 x 15/22,5kg
    Skaalattttu: 2 x 10/15kg, polviennosto
    Alle 18v, 50-59, 60+ 2 x 10/15kg
    Skaalattu: 2 x 5/10kg polviennosto

  • EMOM x32-40 Workout

    EMOM x 32-40

    1) 8-14cal row
    2) 6-10 burpee box over
    3) 8-14cal c2bike
    4) gymnastics of your choice

    choose 1 movement: RMU, BMU, ttb, hspu, wall walk or hsw

    Valitse yksi gymnastics liike listalta. Valitse toistomäärä siten, että pystyt keskittymään laadukkaaseen tekemiseen läpi harjoituksen. Maksimi työaika per piste 40-50s

  • Gymnastic Workout

    Handstand walk 2/2

    3-4 rounds
    1 wall walk + 10-20sec hold
    15 banded face pull
    10 + 10 shoulder flys: side & front

  • 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