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

  • Keskiviikko 29.11.23. FN Workout

    Warm Up
    2 rounds
    1.5 min cardio (add speed each round)
    8/8 single arm press
    8/8 single arm ring row
    8/8 side plank hold + rotation
    :20-30 Wall Walk Hold
    then some overhead moblity and hit the main part!

    Strenght (15min)
    Strict Press 5-5-3-3-1-1-1 reps, build to heavy single.
    rest 1.5-2.5 min bwn sets

    Metcon
    For 10 minutes @treshold pace (3-4 rounds)
    12/10 calories of ski or run
    6-8 burpee pull ups
    10-12 deadlifts with double db's/kb's

    rest 4 min

    For 10 minutes @treshold pace (3-4 rounds)
    12/10 calories of rowing or 10/8 air bike
    6-8 c2b pull ups or kipping pull ups
    10-12 wall ball shots

  • Ke 22.11.2023 perus: penkki Strength

    Penkki 3x80%, 2x85%, 1x90%

    Ylileveä penkki 3x6x60-70%
    -2-3 sormenmittaa normiotetta leveämpi
    -3s stopit

    Vipunostot eteen käsipainoilla 3x10/10
    -vuorotahtiin

    Facepulls 3x30

    Hauiskääntö käsipainolla 3x15/15
    -vuorotahtiin

  • Alkavalla minuutilla 45 min ajan Workout

    Alkavalla minuutilla 45 min ajan

    1. 12-16 Puolilinkkari pallolla
    2. 10-15 kaloria laite
    3. :30 sek roikkuminen
    4. 12-16 Kahvakuulaheilautus pään päälle
    5. Tauko

  • Ma 20.11.2023 perus: kyykky Strength

    Kyykky 3x80%, 2x85%, 1x90%

    Pendlay Row 5x5x30-35%

    Etuheilautus kahvakuulalla 3x30

    Vatsarutistukset 3x30

  • Fast Intervals Workout

    Rx´d

    3rounds:

    50 DU
    12 ttb
    8 power snatch @40/30kg

    rest 2min after each set

    Scaled

    3rounds:

    30 DU
    8 ttb
    6 power snatch @40/30kg

    Fast intervals, go fast, not all out, try to hit unbroken !!!

  • NBT ”deload” Workout

    6x5min AMRAP’s / 2min REST

    A)
    3 Box over burpee 75/60cm
    6 DL 110/80kg
    9 HS Walk
    12 T2ring

    B)
    3 DB Thruster 2x25/17,5kg
    6 MU / C2B / pull up
    9 HSPU (strict or kipping)
    12 Alternating single leg T2B

    C)
    3 Devil’s press 2x25/17,5lg
    6 Ring dip
    9 Pistol squat
    12 GHD sit up

  • Strength 19-11-2023 Strength

    POST WORKOUT STRENGTH

    Narrow Grip Floor Press In Bridge
    10-10-10
    *Complete 15-20 DB Flyes (Light) on the floor after each set.

    • RPE 7

  • Conditioning 19-11-2023 Workout

    AMRAP x 15 MINUTES
    100m KB Farmer Carry
    10/10 KB Farmer Split Squats
    Pulling Option*

    *Options: 10 Strict Pull-Ups or Chin-Ups, 10 Vertical Ring Rows, 1-3 Rope Climbs
    - RPE 7
    - Video: https://vimeo.com/881950055?share=copy

  • Partner Workout 18-11-2023 Workout

    IN TEAMS OF 2...
    AMRAP x 18 MINUTES
    100-150-200
    Double Unders
    30-40-50
    Hang Power Clean @ your choice today! Light and fast or heavy and grind away!
    *30/20 Cal Bike/Row/Ski after each round.

    • P1 works while P2 rests. Split work as needed.
    • If the final round of 200 DU, 50 HPC, and 30/20 Cals is complete, start back at the beginning.

  • Perjantai 17.11.23. FN Workout

    Warm up
    3x40s easy/20s moderate/10s fast cardio, rest 20s bwn.
    then 2 rounds
    20 band pull aparts or ring row
    15 hip bridges
    10 box jump, step down
    5 burpee pull ups
    then some short barbell warm up for power snatching and start main part

    Strenght
    Power Snatch 5-5-3-3-1-1-1 reps, build to heavy single.
    rest 1-2 min bwn sets

    Metcon
    Intervals 3x2min on / 2min off
    15-20 wall ball shots
    8-10 lateral burpee over barbell
    max reps power clean&jerks in remaining time @45-55% of 1rm pc&pj.
    alt time with partner full round