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 23.8.23 FN Workout

    Warm Up
    2 rounds
    1.5 min cardio
    10+10 suitcase DL
    10+10 single arm pp
    10 air squats + 10 squat jumps
    :10-15 L-sit hold

    Strenght
    FS/BS Squat Program Practise
    3x2 Pause Front squat @55-65%, as explosive as you can!
    3x3 back squats @60% as exposive as you can!
    rest 2.5-3 min bwn sets

    Emom 6
    2 squat snatch @65-70%
    rest few minutes and start c&j
    Emom 6
    2 clean&jerk @65-70%

  • Treeni 1 Workout

    Warm Up
    3 rounds
    1 min air bike
    8/8 curtsy lunges
    8 Gtoh + Halo with plate 5-15kg
    24 russian twists, feet on the ground

    Strenght
    FS/BS Squat Program Practise 1
    2 sets of 3 front squats + 5 back squats @50-60% of 1rm front squat
    rest 2-3 min bwn sets
    Power Snatch 5X3reps@50-60% of 1rm power snatch TNG
    rest 1.5-2 min bwn sets
    Power Clean&Push Jerk 5x3reps @50-60% of 1rm power clean&jerk
    rest 1.5-2 min bwn sets

    Metcon
    10 min emom
    30 sec of air bike @2-5km pr pace
    aloita 20 min pr pacella ja kiristä tahtia niin että viimeiset 2-5 erää menet 5-10 min pr pacella.

    Accessory Work
    2x10/10 upright row + 20 band pull aparts
    2x10/10 windmill + 20 bicycle crunch
    rest 1-2 min bwn sets

  • Conditioning 27-08-2023 Workout

    HERO WORKOUT
    "MORRISON"
    PERFORMANCE
    FOR TIME
    50-40-30-20-10
    Wall Balls @20/14
    Box Jumps @61/21cm
    KB USA Swings @24/16kg

    "MORRISON"
    FITNESS
    FOR TIME
    45-35-25-15-5
    Wall Balls @light
    Box Jumps @low and smooth
    KB USA Swings @ light and big sets

  • Partner Workout 26-08-2023 Workout

    In team of 2
    AMRAP x 16 MINUTES
    1000/800m Row
    60 Back Rack Lunges @ your choice
    30 Synchro Burpees

    • Split work as needed except the Burpees which will be synced at top and bottom.

  • 10 kierrosta 3 liikettä Workout

    10 kierrosta

    10 kp tempaus
    5 varpaat tankoon
    10 boksihyppy yli

    Aikaraja 25min

  • Snatch complex Strength

    E1:45 x9:
    1 high hang squat snatch (taskulta)
    1 hang squat snatch (polven päältä)
    1 squat snatch (maasta)

    Target: Find technical max of the day.

    Technical max = technique still solid, not lifting "at any cost". You can think this as RPE 9-9,5 (cannot complete any more reps, but could add some weight).

  • Treeni 3 Workout

    Warm Up
    2 rounds
    2 rounds
    2 min ski (add speed during 2 min)
    5-7 strict burpees
    5-10 strict pull ups (give small kip if needed)
    :10-20 L-sit hold

    Strenght
    Ring or Bar Muscle Up Training
    5reps +3x4reps +3 reps + 5x2 reps
    rest as needed
    Bench Press 4x4reps @78-83%
    rest 2.5-3.5 min bwn sets

    Metcon
    Emom 16
    1) Row x 45-50 seconds
    2) 2-3 rope climbs
    3) Ski x 45-50 seconds

    4) double db thrusters x 8-12 reps @rx dumbbells

    rest 2 min

    Emom 9
    1) famers hold box step overs x 8-12 reps 50-60cm
    2) Devils press x 4-6 reps
    3) Toes to bars x 10-20 reps (tee 1-3 osassa sarja, grippi koetuksella)

    Optional Accessory Work
    3 sets of tricep / bicep work of your choise, keep rep scheme bwn 6-12 reps
    3 sets 40s weighted russian twists + 40s weighted reverse chinese plank
    rest as needed

  • 260723 Keskiviikko Workout

    On the minute for 5 rounds
    1. Shuttle run
    2. Wall walk
    3. Walking lunge
    4. Burpee
    5. Farmer's walk (moderately heavy)
    6. Rest

    *Steady pace through the workout
    *45s work / minute

  • WOD Workout

    RX
    EMOM UNTIL COMPLETION
    Rotate the below movements until 140/110 Calories have been completed...
    MIN 1 - 2 Wall Walks + 8 Push Press @43/30kg
    MIN 2 - Cals Row/Bike/Ski
    MIN 3 - Rest

    SCALED
    EMOM UNTIL COMPLETION
    Rotate the below movements until 110/80 Calories have been completed...
    MIN 1 - 2 Wall Walk to 'Best Effort' + 8 Push Press @ light
    MIN 2 - Cals Row/Bike/Ski
    MIN 3 - Rest
    Aim to finish in 7 rounds
    RPE 8

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5 Up Dog to Down Dog
    1:00/1:00 Quad Foam Roll
    100m Walk/Jog Easy
    -Rest as Needed b/t Sets-

  • 21.8.2023 Workout

    MODERATE-HEAVY WEEK 2/9

    WARM UP n. 10min

    2 rounds: no shoes

    12 BACK EXTENSION / REVERSE HYPER
    12 CRUNCHES with PLATE PULLOVER
    6 GOBLET SQUAT *7-10 cm platform under the heels
    20sec WALL HANDSTAND HOLD

    MUSCLE SNATCH + SNATCH PRESS + SNATCH PUSH PRESS
    3-4[3+3+3]@up to 43-48% sn-%, rest between sets 2min

    HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
    3-4[1+1+2+2]@up to 59-68% sn-%, rest between sets 2min

    CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + FRONT SQUAT+ JERK
    1+2+2+1@barbell, 2-3[1+2+1+2]@up to 59-68 jerk-%, rest between sets 2min

    BACK SQUAT JUMP
    4x3@25% bs-%, rest between sets 2min

    FRONT SQUAT + BACK SQUAT
    3[2+3]@68-78% fs-%, rest between sets 3min

    SNATCH PULL from Below Knee *full foot + TRAP PULL
    3-4[4+2]@88% sn-%, rest between sets 2min

    SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

    2-3 rounds:

    10-12 BENT OVER ROW *jerk grip
    8+8 DB/BW SIDE SQUAT / COSSACK SQUAT

    Rest as needed