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

  • 290823 Tiistai Workout

    A) Handstand walk skills

    B) 16min AMRAP with partner
    15m handstand walk / 3 wall walk
    12 double DB deadlift 2x22,5/15
    9 burpee to target

    You go / I go full rounds

  • Monostructurals n' Stuff Workout

    60s on - 20s off for 7 rounds
    a) row
    b) bike / ski erg
    c) double box get over (120/100)
    d) air bike
    e) alt. turkish get up

    Target: HR @ zone 2 (60-70% of HR max), steady easy pace all around.

  • 3 kierrosta laatua Workout

    3 kierrosta

    10 kp soutu + ulkokierto
    90s lepo

    Keskity laatuun!

  • Painonnosto Workout

    🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️🏋️‍♂️🏋️‍♀️

  • 23.8.2023 Workout

    MODERATE-HEAVY WEEK 2/9

    WARM UP n. 10min

    2 rounds: no shoes

    6 SUPERMAN HOLD + 6 HOLLOW HOLD *hold 2sec
    12 3 LEVEL BAND PULL APART *kuminauha - navan korkeus + rinnan korkeus + hartiakorkeus + 6 T-ROTATION
    10 step OH DUCK WALK
    20sec WALL HANDSTAND HOLD

    --

    video: 3 LEVEL BAND PULL APART
    https://www.instagram.com/p/CuRmFcRyrjR/?img_index=2

    video: T-ROTATION
    https://www.instagram.com/p/CuRmFcRyrjR/?img_index=6

    SNATCH PULL from Above knee *full foot + SNATCH Above Knee + OHS
    2[1+2+2]@barbell, 4[1+2+1]@up to 67-76% sn-%, rest between sets 2min

    CLEAN PULL *full foot + CLEAN Above Knee + JERK
    1+2+2@barbell, 4[1+1+2]@up to 67-76 jerk-% , rest between sets 2min

    BOX BACK SQUAT *90° + 5 LOW BOX JUMP
    *pakara koskettaa kevyesti boxia, josta räjähtävästi ylös ja boksihypyn vastaanotto suorinjaloin
    4x5@80-85% rest between sets 3-4min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2-3 rounds:

    10-12 REVERSE HYPER
    10 BARBELL/PLATE SIT UP

    Rest as needed

  • 22.8.2023 BasicWod Strength

    Bench Press

    3-3-3-3-3 AHAP

    Go Every 3:00

  • 180723 Tiistai Workout

    DELOAD WEEK

    3 rounds
    6-8 strict handstand push-up / box HSPU
    20 pulls on the rower for max calories
    Work and rest 1:1

    B) Core
    3 rounds for quality
    8-12 strict toes to bar / knee raise
    14-20 alternating v-up

  • CrossLifting Workout

    A)
    Daily max of :
    2 Back squat + 1 behind the neck Split jerk + 1 Split jerk

    B)
    EMOM for as Long as Possible
    3 Power Cleans @84/61kg
    3 Front Squats
    3 Jerks

    Take the barbell from the ground.
    Score is the total number of rounds completed before becoming unable to complete a round prior the start of the next minute.

    Good Score for “Macho Man”
– Beginner: 7-9 rounds
– Intermediate: 10-12 rounds
– Advanced: 13-15 rounds
– Elite: 16+ rounds

  • Keskiviikko 16.8.23. FN Workout

    Warm Up
    2 rounds
    1.5 min cardio
    8-12 perfect push ups
    8 scapula rolls + 8 kipping
    4-6 burpee pull ups

    Rope climbing skill checking

    Strenght
    Bench Press 5x4reps @70-80% (2-4 RIR)
    perform 1 legless or normal rope climb right after / or single arm ring row 4/4 right after bp
    rest 2-3 min

    Metcon
    Emom 20
    1) Ski or Air Bike x 45 seconds
    2) 6-10 burpee over sb/kb/db (sivuttain)
    3) Row x 45 seconds

    4) Sandbag bear hug squats x 8-12 reps @35-45/45-68kg or heavy kb goblet squat

  • Machine intervals / easy endurance Workout

    2rounds: 4min ON/ 1min OFF

    1) bike
    2) row
    3) ski
    4) echo