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

  • OPTIONAL Workout

    2-4rounds:

    8 bench press
    8+8 curtsy lunge

  • Strength + Skill Workout

    RX
    EMOM x 5 MINUTES
    1 Ring Muscle-Ups + 1-3 Ring Dips

    SCALED
    EMOM x 5 MINUTES
    1 Strict Pull-Up + 2 Kipping Pull-Ups
    Or
    3 Partner Assisted Strict Chin-Ups

  • 200723 Torstai Workout

    DELOAD WEEK

    Easy pace outdoor workout

    For 30min
    400m jog
    25 sit-up
    20 air squat
    15 KB swing 24/16
    10 push-up

  • Keskiviikko 12.7.23. FN Workout

    Warm Up
    3x40s easy/20smod/10s fast cardio, rest 20s bwn
    then 2x
    10 gtoh + halo
    10 plate row
    20 plate hops
    10 strict burpees
    then prep for pc&pj weight and test movements etc.

    Metcon
    Emom 8
    45 sec of cardio work (mod/fast pace)

    rest 2 min

    Emom 8
    3-4 power clean&jerks @55-65%

    rest 2 min

    Emom 8
    4-6 burpee box jumps

  • BLACK SABBATH Workout

  • Running or Rowing Intervals Workout

    Running Intervals

    1600m, easy
    Rest 3min
    200m, hard + 200m, easy
    600m, moderate + 200m, easy
    400m, moderate/hard
    Rest 3min
    200m, hard + 200m, easy
    600m, moderate + 200m, easy
    400m, moderate/hard
    Rest 3min
    1600m easy/moderate

    ———————————————————————

    Rowing Intervals:

    1000m Row, easy (warm-up)

    5x
    500/400m Row, moderate
    1:30 Rest btw sets

    5x
    250/200m Row, hard
    1:00 Rest btw sets

    5x
    500/400m Row, easy
    1:30 Rest btw sets

  • Weighted dips Strength

    A1) Weighted dip 3x1x95%, warm up 3x50%, 2x60%, 2x70%

  • For quality @zone 2 Workout

    4:30 on - 0:30 off x8, alternate between a & b:
    a) machine
    b) AMRAP:
    2x8-12 (goblet) lateral box step up
    5-10 T2B
    2x-6-8 kb/plate windmill
    2x8-12 double db see-saw row

    Target: HR 60-70% of max (zone 2). This is RPE 6-7 for lungs, but movements themselves can be challenging. Hence keep long enough breaks between movements in order to maintain wanted intensity.

  • HS + MU tech work Workout

    A1) HS Against the box 4x24s
    B1) Partner assisted Ring MU or Ring Row Mu feet on the box 4x2

  • Ma 17.7.2023 kyykky Strength

    Kyykky 2x8x75%

    Stoppi-kyykky 3x3x60%
    -3s stoppi

    Sivutaivutukset 3x30 / puoli

    Linkkarit 5x10

    Kohautukset käsipainoilla 3x20