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

  • PARTNER WORKOUT: BASIC CONDITIONING 40 MIN FOR QUALITY Workout

    40 MIN FOR QUALITY:
    Alternate between A and B for 40min
    A) 1 round:
    Parner 1: 400m Row
    Partner 2: Inch worm to change the level of the rower for partner 1 (1 level up every time you go forward) as long as he/she rows, then change the rower
    B) 1 Round “IGYG”:
    30 Box Jump
    30 Burbee
    30 Air Squat
    Do every rep alternately (partner 1 does 1 rep of box jump, then partner 2 does 1 rep etc.)
    .
    Keep the heart rate between 70-80% FR MAX!!

  • Day 05.6 Rotator cuff Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds

    Plate Y’s in high kneeling position – Ensuring only arms move, avoiding arching in back. This can also be performed 1 arm at a time. For an added challenge, attempt performing in a deep squat position - 12 reps

  • Day 05.5 Rotator cuff Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds

    DB row using box/bench – Rowing towards the navel, ensuring elbows graze body – 12 reps each side, 5 sec eccentric.

  • Day 05.4 Rotator cuff Workout

    LOAD

    2-3 rounds, 60-sec rest between rounds

    Lateral DB raises – Lifting both arms to approximately shoulder height, palms facing down - 12 reps.

  • 6x5 Weighted Pull-Ups Strength

    6x5 Weighted Pull-Ups
    - Try to go heavier than last week
    - Rest 2-3min btw sets

  • 210924 Lauantai Workout

    A) 500m row for time

    Rest until 4:00, then

    B) 3 rounds for time
    50 double under
    15 toes to bar
    10 KB thruster 2x24/16

    Time cap for B is 8min

  • Keskiviikko 18.9.24. FN Workout

    Warm Up (15 min)
    2 rounds
    2 min cardio
    10 pass through + 10 band pulls
    10 supermans with band
    20+20m single arm kb oh carrying
    10 burpees

    Strenght (15min)
    Push Press 5x3reps@70-80% of 1rm
    go new set every 1.5-2 minutes

    Metcon (30min)
    4-5 sets
    12/9 Cal Air bike
    9 Lateral Burpee over Bar
    6 Power Clean and Push Jerk
    Set 1/2: 40-50/25-35kg
    Set 3/4/5 : 50-60/30-40kg
    Optional 5th set.
    alt time with partner/ 3 hengen kiertona aina niin et kun pyörä vapautuu voi lähteä omalle vedolle.

  • WOD Workout

    YGIG aikaa vastaan

    5 km soutu/ hiihto TAI 10 km pyörä

    TC:25min

  • Keskiviikko 11.9.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    20 shoulder taps on push up plank
    10 hand released push ups
    15 hip bridges
    10+10 single arm bench press
    5+5 single arm hang cluster

    Strenght
    Bench Press 5x3reps@70-80% of 1rm
    go new set every 1.5-2 minutes

    Metcon
    For time
    12-9-6 reps
    Double DB/KB Thrusters
    Toes to bars
    rest 3 min
    6-9-12 reps
    Toes to bars
    Double DB/KB Thrusters
    time target 10-12 min, cap 15 minutes
    target weights 16/24kg's or 15/22.5kgs. Scale the weight, scale ttb to kip knee/leg raises.

  • Amrap 10 Workout

    4 hspu
    12 wallslams @12
    8 pullups
    12 situps