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

  • 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

  • Long Endurance Workout

    E6MOM x 6-10 rounds:

    20 air squat
    1-2 legless rope climb/ scaled 2-3 rope climb
    5-10 hspu/scale up--> deficit / scaled 15 Double Db stoh

    remaining time easy pace row

  • Gymnastic Workout

    Rings: ring muscle up

    EMOM 20
    1. Transitio/ strict rmu/ rmu 30sec
    2. Pistol squats alt. 30sec
    3. Push up bottom hold 10-20sec
    4. Banded hollow pull down 20-30sec
    5. Rest

  • Sunnuntain Pitkä Workout

    3x 15min

    A) Kone

    B) 8-10X/Liike
    Yhden jalan mave
    Punnerrusasennosta kuulan siirto
    Ristilinkkari
    Oh-askelkyykky
    30s-1min tauko

    C) 8-10x/Liike
    Kepillä olkapäiden liikkuvuus
    Tuulimylly
    Syväkyykystä rintarangan kierto
    Syväkyykystä ojennus
    Rento roikunta

  • Tempo Back Squat Strength

    6x2 Tempo Back Squats @80% of 1RM Back Squat
    - 5sec down
    - Rest 2min btw sets

  • Treeni 1 Workout

    Warm Up
    3 rounds
    1 min ski erg
    10+10 lunges or single leg hip bridges
    10 ring row
    :30 Wall Walk Hold

    Strenght
    Strict Press with barbell, 1xkettlebell on both sides 6-12kg each 3x8 reps (laita siis keskivahvaan kuminauhaan kuula)
    kiinni ja ne roikkumaan tangon päihin vasten levy painoja jos sellaset on tai tangon paino-osan puoleen väliin.
    rest 1.5-2.5 min
    Barbell Hip Thrust with pause at top 3x10 reps
    rest 1.5-2.5 min

    Workout
    10 rounds
    30 sec of moderate/fast rowing / 30 sec rest (use from 10km pr pace to 5-2km pr pace)

    rest 5 min

    3 sets for quality
    10 db front squats rx weights
    10-12/13-15 calories air bike (target about 1 min)
    8-12 strict or kipping hspu
    rest 2 min bwn sets
    Keep moderate pace. No pushing.