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

  • Conditioning 21-05-2023 Workout

    PERFORMANCE
    3 ROUNDS FOR TIME*
    600m Run / 2 x Stairs
    25 Kipping Pull-Ups
    25 Hand Release Push-Ups
    25 Hang Power Snatch @35/25kg
    *Option to wear 20/14lb vest Run, Pull-Up, and Push-Ups

    FITNESS
    3 ROUNDS FOR TIME
    600m Run / 2 x Stais
    20 Ring Rows
    20 Push-Ups / Knee Push-Ups
    20 Hang Power Snatch @20/15kg

  • Perjantai 12.5.23. FN Workout

    Warm Up
    2 rounds
    1.5 min cardio machine
    50 single unders
    20 cossack squats
    10/10 half kneeling press
    20 heel overs (feet together)

    Strenght
    Paused PC + Clean + Paused PP + jerk 3x1+1+1+1reps@35-50%
    Paused PC + Clean + Paused Jerk + Jerk 5x1+1+1+1reps@60-80%
    Clean&Jerk 3x1rep@85%
    Flat Foot Clean Pull 3x3reps @90-100% of 1rm clean
    rest 1-2 min bwn sets
    eli työntöveto olankohautukseen niin et kantapohja ei irtoa lattiasta.
    Tällä haetaan sitä et veto suuntautuun ylöspäin eikä kaadu eteen/taakse.

    Metcon
    5 RFT
    45 sec of max double unders /single unders
    6 single arm devils press
    20-30 air squats
    time target 9-11 min, cap 12 min.

  • Lion Complex Workout

    10 min to find max weight of complex:
    Snatch grip deadlift
    Hang power snatch
    OHS
    Behind neck push press / jerk
    OHS

  • Fitness Helen Workout

    3 Rounds:
    Run 300m,
    21 KBS,
    12 Jumping pull-ups

  • Team Conditioning Workout

    In teams of 3, for time:
    200/180/160cal Row
    After each set of rowing:
    5 Wall Walks (scaled: 3)

    ———————Rest 3:00, into———————

    200/180/160cal Ski
    After each set of Skiing
    15 GHD Back Extensions (weighted)

    ———————Rest 3:00, into———————

    200/180/160cal AB
    After each set of Assault Bike:
    10 High Plank KB Pull Through (2=1)

    • Each team has only 1machine and they have to switch a team member on the machine every minute.
    • 200cal Men, 180cal Mixed, 160cal Women

  • FFB Sunday Workout

    AMRAP 12
    100m Jog
    20 Push-Ups
    15 Elbow to High Planks

    ————————————————————————

    100 Double Unders / 150 Single Unders
    20 Alt. DB Snatch 22,5/15kg
    —- directly
    20-15-10-5
    Bent Over Plates Flyes 5/2,5kg
    DB Hammer Curls 15/10 kg
    Abmat Sit-Ups
    —-directly
    20 Alt. DB Snatch
    100 Double Unders / 150 Single Unders

    ————————————————————————

    AMRAP 12
    20 Plate Russian Twists 15/10kg (L+R=1)
    10 Pike Push-Ups (feet@ground)
    100m Jog

  • WOD Workout

    4 Rounds For Time
    400m Run
    15 Front Squat @52.5/35
    *Barbell From the floor
    *Timecap 16 Min

  • YU-GI-OH Workout

  • Morning Intervals Workout

    4x
    New start every 8th minute
    Alt. A and B

    A) 18-20/12-15 Cal. Echo Bike
    300m Run
    18-20/12-15 Cal. SkiErg
    12 DB Snatches 22,5/15kg

    B) 18-20/12-15 Cal. BikeErg
    300m Run
    18-20/12-15 Cal. Row
    8 Burpees

  • Bench Press Strength

    5 sets of Bench Press
    Set 1: 6 @60%
    Set 2: 6 @70%
    Set 3: 4 @80%
    Set 4: 2 @90%
    Set 5: 1 @95%
    Set 6: 1 @95-100%
    - After the last set, perform 30 Hand Release Deficit Push Ups (blue plates)
    - Rest 3min btw sets