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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

  • Juoksu ja Kahvakuula ralli Workout

    Juoksu 600m
    Kahvakuula heilautus 30
    Tauko 2 min

    Juoksu 600m
    Yhden käden kahvakuulaheilautus 30
    Tauko 2 min

    Juoksu 600m
    Kahvakuula vauhtipunnerrus 30
    Tauko 2 min

    Juoksu 600m
    Kahvakuulaheilautus silmien tasolle 30
    Tauko 2 min

    Juoksu 600m
    Yhden käden maastaveto kahvakuulalla 30

    RX suoritus: Käytä kaikissa liikkeissä samaa painoa.
    Skaalaa tarivttaessa juoksumatka 400m ja 20 toistoa per liike.

    Aikaraja 40 min

  • 160524 Torstai A Strength

    On the minute for 10min
    1. 4 strict chest to bar pull-up
    2. 4 strict handstand push-up / 6 box HSPU

  • Front squat 5 x 6 @5113 Strength

    Front squat
    5 x 6
    Super slow tempo: 5113 = 5s down, 1s pause, 1s up, 3s at top.

    -> 1 rep should take 10 seconds to make and the whole set about 60 seconds
    The long duration means lower weights than your normal 6RM.

  • Strength Strength

    Split Jerk
    Take 6 sets to build to a heavy 1. Rest 2:00
    - Sets of 5,4,3,2,1,1
    Option: Technique practice

  • For time + Echo calories Workout

    For time:

    40 wallball
    20 c2b / scaled pull up
    30 wallball
    15 c2b / scaled pull up
    20 wallball
    10 c2b / scaled pull up

    rest 5min

    AMRAP 3
    max calories echo

    Target under 7min / Time cap 10min / Scale rep scheme if needed / Pyri palloissa suuriin sarjoihin ja haasta itseäsi, pilko c2b/pull up niin ettei se mene liian pieniin sarjoihin / echo all out !!

  • Strength Workout

    A)
    Banded Deadlift
    6 x 3. Every 60s.
    - These are SPEED reps, use approx 55% of 1RM

    B)
    DB Bulgarian Split Squat
    3 x 5 each. Rest 90s
    - Elevate rear foot on plates or box
    - DB on Shoulders!

  • Perjantai 10.5.24. FN Workout

    Warm up (15-20 min)
    2x2 min cardio machine with different machines
    20-30 banded monster walk + 20 glute bridges + 20 air squats
    20-30 band pull aparts + 20 ring rows + 20 scapula push ups
    20-30 calf raises, 20 db snatches light weight, 5-10 strict chin ups
    then start to prep for back squats

    Strenght (20-25min)
    Emom 20
    Odd : 3 Back Squat @50-70% (buiding in range 50-70%)
    Even : Strict Chin Ups x 4-6 reps

    Partner Metcon
    16 min amrap
    16 shuttle runs (2x7.5m is 1 rep)
    16 heavy db snatch or 8 sandbag cleans
    16 burpee pull ups
    you go, I go!

  • Deficit Clean Pull Strength

    4x3 Deficit Clean Pulls
    - @100-105% 1RM Squat Clean
    - Rest 2-3min btw sets
    - Stand on a blue plate
    - You can use straps if you have them
    - Lower each rep down with control

  • 4.5.2024 Juoksu Workout

    Verryttely vauhdilla 8 - 10 minuuttia.

    3 Minuuttia juoksua / 1 minuutti kävelyä. Toista 6 kertaa.

  • OPTIONAL Workout

    EMOM x 9-12

    1) 5-10 pull up/ ring row
    2) 5-10 push up
    3) 10 snowangel