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

  • Upper body strength Workout

    Upper body strength
    3x5-10 strict pull up (slow negative) / scaled negative pull up
    3x5-10 ring dip (slow negative) / scaled with banded ring dip
    2x 10+10 Db row
    2x 10+10 Db press

    2-3reps in tank, rest 1-2min between sets

  • Biker's baseline Workout

    FOR TIME: (TC: 7)

    WOD
    30/24 cal bike erg / air bike
    40 air squat
    30 sit up
    20 push up
    10 pull up / jumping pull up

    EASY
    24/20 cal bike erg / air bike
    32 air squat
    24 sit up
    16 push up
    8 pull up / jumping pull up
    - rest 0-15s between movements

    HUOM! Molemmilla tunneilla voi tehdä kumman tahansa version Biker's baselinesta.

  • WOD 23/10/23 Workout

  • WOD: Burn shoulders, burn Workout

    For time: (TC 10)
    10-8-6-4-2 wall walk
    4-8-12-16-20 s.a. db thruster (22,5 / 15)
    - Thrusterien määrä on molempien käsien yhteismäärä, eli esim. 1. kierroksella tee oikealla kädellä 2 toistoa, sitten vasemmalla 2 toistoa.
    - Treenin flow: 10 wall walk, 4 thruster, 8 wall walk, 8 thruster jne.

    Rasittavuus: RPE 8,5-9

    Räätälöinti:
    WALL WALK:
    1) Määrä, esim. 6-5-4-3-2, 5-4-3-2-1 tai 3-3-3-2-1. Valitse määrä niin, että pystyt halutessasi tekemään ensimmäisen sarjan 2-3 osassa
    2) Skaalaa miten lähelle seinää tuot kätesi.
    3) Feet on box wall walks
    Valitse variaatio, jolla pystyt freshinä suorittamaan ainakin 3 toistoa putkeen.
    THRUSTER: Valitse painot niin, että pystyt tekemään 10 toistoa/käsi putkeen freshinä.

  • Partner Workout 21-10-2023 Workout

    IN TEAMS OF 2.
    3 ROUNDS FOR TIME
    60 Wall Balls
    50 Burpees Over Bar
    Hang Snatches*

    • P1 works while P2 Rests. Split work as needed.
    • Option for Power or Squat Hang Snatches.
    • Snatch Reps R1 = 40 Reps @ Light, R2 = 30 Reps @ Light-Mod, R3 = 20 Reps @ Moderate.

  • EMOM x8 Workout

    EMOM x 8
    6-10 ttb

  • Rowing intervals Workout

    Rowing intervals
    1000m row / moderate
    500m row / fast
    250m row / fast
    2500m row / fastest
    E4MOM / fast not all out

  • Back squat Strength

    Back squat
    12-10-8-12

    2-3reps in tank

  • Conditioning 22-10-2023 Workout

    PERFORMANCE
    EMOM x 25 MINUTES
    MIN 1&2 - 400m Run / 1+½ Stairs
    MIN 3&4 - AMRAP of
    Alt. 8 Box Step-Ups @61/51cm + 8 Toes To Bar + 24 Double Unders*
    MIN 5 - Rest
    *Pick up where you left off.

    FITNESS
    EMOM x 25 MINUTES
    MIN 1&2 - 300m Run / Stairs
    MIN 3&4 - AMRAP of
    8 Alt. Box Step-Ups + 8 Kipping Knees to Chest + 40 Single Unders*
    MIN 5 - Rest
    *Pick up where you left off.

  • Treeni 5 Workout

    Warm Up
    2 rounds
    2 min air bike
    10+10 half kneeling arnold press + 20-30 alt leg v-ups
    10+10 suitcase DL + 5-10 rolled up ghd back extensions
    :60 Front Plank Hold
    then some mobility for push press and deadlifts

    Strenght
    Push Press 3-4 sets, build to moderate heavy 5 rep set.
    rest 2-3 min bwn sets
    Deadlift x 3-4 sets, build to heavy 5 rep set.
    rest 2-3 min bwn sets
    Start moderate and build to heavy means there is 1-2 reps in tank on last set.

    Metcon
    Emom 6 or 8 (3-4 sets)
    odd : 45s run or bike erg (target 200m run or 350/400m bike erg)
    even : 5+5 single arm kb push press @16-24/20-32kg

    Emom 6 or 8 (3-4 sets)
    odd : 45s run or bike erg (target 200m run or 350/400m bike erg)
    even : 5+5 single arm hang kb snatch @16-24/20-32kg

    Emom 6 or 8 (3-4 sets)
    odd : 45s run or bike erg (target 200m run or 350/400m bike erg)
    even : 5+5 single arm kb oh lunge walking steps @16-24/20-32kg

    2 min rest bwn emom's

    Accessory Work
    2-3 sets
    3-5 skin the cats
    6+6 windmill
    12-16 v-ups
    rest 2-3 min

    Optional Extra (huom tämän on tarkoitus olla palauttava/huolto harjoite, ei millään lailla raskas)
    20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching