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

  • Bench Press Strength

    8 sets of Bench Press
    Set 1: 5 @60%
    Set 2: 3 @70%
    Set 3: 1 @80%
    Set 4: 5 @70%
    Set 5: 3 @80%
    Set 6: 1 @90%
    Set 7-8: 1 @90+%
    - Rest 2-3min btw sets

  • ROSS Workout

  • WOD: Barbells & Burpees Workout

    6 rounds for time (TC: 18)
    6 lateral bar over burpee
    5 power clean
    4 stoh
    3 thruster
    6 lateral bar over burpee
    - rest after each round, work : rest = 1:1
    - Rx: 50 / 35

    Tavoite: Pystyt tekemään tankoliikkeet yhtenä pitkänä kompleksina mahdollisimman monta kierrosta. Mikäli tarvitsee rikkoa, tee se ennen liikkeen viimeistä toistoa.
    Rasittavuus: RPE 8-9.

  • Strength Strength

    • 6-…-6 of:
    BB Front Squats
    6RM

  • Barbel Klubben Strength

    A.1) No hook no feet snatch
    Sets of 3 ~10min

    B.) Three position snatch (floor, 1cm of the floor, just below knee) 1+1+1
    1.) Building weight
    2.) 3×1+1+1 @65-75%

    C.1) Hang pause @1cm off the floor clean+jerk
    (Start @ hips and lower to just off the floor and pause for 2.sec then clean from that position and jerk)
    1.) Building weight
    2.)6×1+1 @70-80%

    D.1) Clean grip deadlift (touch and go) Good control lowering the barbel gently to the floor.
    4×10 @90-110% of clean

  • Morning Intervals Workout

    3x
    10min ON/2min OFF

    In Pair

    A) Row
    B) SkiErg
    C) Bike/Echo

  • Keskiviikko 11.10.23. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    8/8 single arm db bench press
    8/8 scapula rolls + ring row
    2/2 kb/db tgu @light weight

    Rope climbing skill checking or prep for chin ups

    Strenght
    Bench Press 5-5-3-3-1-1-1 reps , build to heavy single.
    rest 2-3 min bwn sets

    Metcon
    Emom 20
    1) Burpee box jumps x 5-7 reps
    2) Rope climbs 1-2 reps / Strict Chin ups x 4-8 reps
    3) Ski or row x 40 seconds
    4) Sandbag cleans x 4-6 reps or heavy db pc 4+4 reps

  • Accessory work Workout

    EMOM12:
    a) 6-10 + 6-10 s.a. bent over row
    b) 6-10 + 6-10 s.a. z-press
    c) 6-10 lying windshield vipers (1 rep = both sides)

    Käsipainoliikkeissä voit pyrkiä nostamaan painoja kierrosten edetessä, pidä kuitenkin huoli tekemisen laadusta äläkä anna esim. liikeradan kaventua.

  • Pull ups & wall walks Workout

    E3MOM x3:
    Track 1:
    5 (weighted) pull up - one set (HUOM! MYÖTÄOTE)
    1-5 wall walk (max. 5s rest between reps)

    Track 2:
    5 banded pull up - one set (HUOM! myötäote)
    1-5 wall walk / feet on box wall walk (max. 5s rest between reps)
    - if you can complete only partial rep in wall walk but feet on box is too easy version, add 5-15s hold at the top of the wall walk rep.

    RIR 0-1 full reps in both movements

  • OPTIONAL Workout

    2-4rounds:

    10-20s hollow hold
    10-20s ring support
    10-20s chin over bar