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

  • CrossLifting Workout

    A,
    Daily max of from rack :
    1 behind the neck split jerk
    1 split jerk
    1 front squat
    1 squat clean

    B,
    EMOM 16 mins
    1. 12 Push press @50/35kg
    2. 50 double under
    3. 12 Front squat @50/35kg
    4. 12 no push up burpee

    Choose a weight you can do all sets unbroken so use light barbell !!!

  • Saturday Madness Workout

    Partner Workout

    0:00-10:00
    Max Rounds of:
    20 Overhead Squat @43/30kg
    20 Toes to Bar

    10:00-20:00
    Max Rounds of:
    16 Power Snatch
    16 Kipping Pull-ups

    20:00-30:00
    Max rounds: 40m Sandbag, D-ball, plate carry

    Split whenever on the first two parts, but the carry aim for one partner doing 40m, then the next.

    Extra:
    Standing Banded Abs: 3 x 10 with slow tempo. Rest 60s

  • Rope climb + for quality Workout

    Rope climb practice

    *
    30min For quality:

    1) 10-20cal machine
    2) 1-3 rope climb
    3) 10 Db bench
    4) 20-40m prowler push
    5) 10-20 alternate V up

  • Hang power clean Strength

    4x2 hang power clean 70-85%
    4x1 hang power clean 90-95%

  • In teams of 2-3: Unbroken Endurance Cup Test 1 - "Ojasta allikkoon" Workout

    4 rounds for time, in teams of 2-3 - YGIG, divide anyhow:
    20 hand release push up / banded hand release push up / elevated push up
    40 jump over rower / jump over line
    60 kbs (24/16)
    80/60 cal row

    TC: 40

    Skaalaus: Jos haluatte ottaa treenin iisimmin, tehkää tämä 40min for quality -tyyliin eli rauhalliseen tahtiin toistoja pois, tämä toimii ihan PK-treeninä, kun asettaa tahdin siihen sopivaksi.
    Rasittavuus: RPE 7-9.

  • 19.7.2024 Endurance WOD Workout

    Endurance WOD ( Gym Triathlon )

    AMRAP 11
    Row Distance

    AMRAP 11
    Bike Distance

    AMRAP 11
    Run Distance

    • rest 2 minutes between amraps -

  • Pe 12.7.2024 maastaveto Strength

    Maastaveto 2x5x82,5%

    Suorinjaloin maastaveto 5x8
    -noin 45%
    -jokainen toisto lattiasta/stopilla

    Lankkusoutu kumpparilla 3x20 / käsi

  • WOD Workout

    17min AMRAP YGIG

    20 Thrusteria (kevyt tanko)
    20 Cal
    40 Tuplaa/Sinkkua

  • Keskiviikko 17.7.24. FN Workout

    Warm up
    5 min easy cardio
    5 min mobility work for ttb/wb/bj/snatches
    then skill prep/movement testing and start workout

    Skill&Long Metcon
    2 rounds
    2 min : easy cardio
    2 min : every 30 sec 2 devils press
    2 rounds
    2 min : easy cardio
    2 min : every 30 sec 6-8 box jump overs
    2 rounds
    2 min : easy cardio
    2 min : every 30 sec 3-6 strict handstand push ups
    2 rounds
    2 min : easy cardio
    2 min : every 30 sec double unders x 15-20 reps or seconds
    1 min rest bwn "parts"

  • DU tekniikka (10-15min) Workout

    DU tekniikka (10-15min)

    • Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys