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

  • 10.3.2024 Shoulder Press ( KORJATTU ) Strength

    Shoulder Press

    3 x 2 @ Moderate. Go Every 2:00
    .
    ..into Building in 12 Minutes 2 RM

  • 10.3.2024 EasyWod Strength

    Shoulder Press

    3 x 2 @ Moderate. Go Every 2:00

    ...into Building in 12 Minutes 2 RM

  • Metcon Workout

    For time:

    3rounds:
    5 bmu / c2b / pull up
    10m hs walk / 3 wall walk
    15/12cal echo

    rest 5min

    3rounds:
    5 D-ball to shoulder W: 40-50kg / M: 60-70kg
    10 Db bench @22,5/15kg
    15/12cal echo

    Target under 7min / time cap 10min

  • WOD Workout

    2x 7min AMRAP

    A)
    5 HSPU
    10 T2B
    15 Ilmakyykkyä

    3min tauko

    B)
    9/12 Cal
    16 Viivajuoksua

  • Keskiviikko 6.3.24. FN Workout

    Warm up
    5 min cardio machine, add speed each min.
    then 2 sets
    6+6 squat strech
    6 inch worm
    6+6 single leg RDL
    6+6 single arm upright row
    6+6 single arm ohs or 6 wall squats with pause

    Strenght
    Snatch Balance 3x5 and 2x3 reps @50-55-60-65-70% of 1rm snatch
    rest 1.5-2.5 min bwn sets
    Slow Power Snatch + Power Snatch 3x1+2 and 2x1+1reps @50-55-60-65-70% of 1rm snatch
    rest 1.5-2.5 min bwn sets

    Partner Metcon, you go i go.
    2 sets
    60 toes to bars / Ghd Sit ups / V-ups
    60 db snatches @10-15/17.5-22.5kg
    rest 1:1 bwn sets (60 reps for both)
    if doing alone then do toes to bars in 3-6 parts and db snatches 3x10 or so.
    1:1 bwn sets. Should be moderate/little hard workout.

  • NBT Clean & Jerks Strength

    Every 2.5min x 5 rounds

    1 Clean & Jerk 80% ->

  • WOD 04/03/24 Workout

  • Conditioning 03-03-2024 Workout

    PERFORMANCE

    2 x 8:00 Work; 2:00 Rest
    5 Strict Pull-Ups
    7 Kipping Toes to Bar
    18 Crossover Single Unders

    FITNESS

    2 x 8:00 Work; 2:00 Rest
    10 Ring Rows / :15 Bent Arm Hang Hold
    7 Kipping Leg Raise
    36 Single Unders or 18 Crossover

  • WOD Workout

    RX
    EMOM x 30 MINUTES
    MIN 1 - 15/12 Cal Bike/Row/Ski
    MIN 2 - 15 Box Jump Overs (60/50)
    MIN 3 - 16 Front Rack Alt. Lunges (43/30)
    MIN 4 - Max Sit-Ups
    MIN 5 - Rest

    SCALED
    EMOM x 30 MINUTES
    MIN 1 - 12/10 Cal Bike/Row/Ski
    MIN 2 - 12 Box Jump Overs (Low and Fast)
    MIN 3 - 16 Front Rack Alt. Lunges (light)
    MIN 4 - Max Sit-Ups
    MIN 5 - Rest
    RPE 8

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Ball bottom of the foot
    MIN 2 - :25/:25 Calf Roller
    MIN 3 - :50 Child's Pose

  • NBT tyypillinen tykypäivä Workout

    Every 4min 3 rounds

    1. 10 pistol+ 8 hspu+ 4-6 Burbee pull over/up

    2. 45 DU + 25 v-ups/T2B + 15 ms hs walk/ 4 ylimenoa

    3. 25 M Sled push + 15 ghd + 5 Ring dip (1RMU + 4dip)

    4. 5 hang power snatch 40/60kg + 4 OHS + 3 Rope