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

  • Keskiviikko 22.11.23. FN Workout

    Warm Up
    2 rounds
    2 min cardio (add speed during 2 min)
    5+5 lateral box step ups + 10 box jump, step down
    16-20 alt hand db hang snatch / hang db power clean&push press
    16-20 hollow rocks

    Strenght
    6x2 squat clean thrusters @50-70% of 1rm thruster, as explosive as you can from squat to top position.
    rest 1.5-2 min bwn sets

    then some barbell prep for snatch

    Emom 10
    1 squat snatch @70%+
    rest few minutes and start c&j
    Emom 10
    1 clean&jerk @70%+
    build to heavy single on both movements

  • Treeni 3 Workout

    Warm Up
    2 rounds
    2 min run
    10+10 step back lunges db on shoulder
    10 single arm devils press alt hand
    10+10 single arm thrusters
    20 hollow rocks

    Then start to build for thruster weight

    Strenght and Conditioning
    emom 5
    5 thrusters @55-60%
    rest 1 min
    emom 5
    3 thrusters @65-70%
    rest 1 min
    every 30 sec for 5 mins (10 singles)
    1 thruster @75-80%

    totally 5x5+5x3+5x1reps

    WOD Prep after thrusters
    2 sets
    :30 bike erg mod/wod speed
    8 db bench press @moderate -> wod weight
    2 sandbag cleans @moderate -> wod weight

    Metcon
    2 sets
    24/30 calories of bike erg
    then

    12-10-8 reps
    Double DB Bench Press @RX DB's
    6-5-4 reps
    Sandbag cleans @35-45/45-68kg
    rest 1:1 and repeat

    First Complete the bike with mode/fast pace. Then 12 db bench, 6 sc
    10 db bench, 5 sc and 8+4 reps. Rest same time it took and repeat.

    .

    Optional Extra
    20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

  • Voimanosto: ti 21.11.2023 kyykky / maastaveto Strength

    Kyykky 5x2x85%

    Suorinjaloin maastaveto sumolla 5x10
    -karkea arvio noin 40%

    Jalanloitonnukset kumpparilla 3x20 / jalka

    Vatsarutistukset 1x50

  • Maximum Wall-ball Shots Workout

    Perform as many consecutive wall-ball shots without rest or dropping the med ball. Your score is the number of reps.
    The standard is a 20 pound med-ball thrown at a 10 ft target.

  • Back squat Strength

    Back squat

    8-8-8 3+reps in tank, not too heavy/ E3MOM

  • BASIC CONDITION Workout

    2 Rounds (35min)
    5min Row
    -1min rest

    5min any bike
    * -1min rest*

    5min amrap
    10 ring row
    10m bear crawl
    10 worm push up
    10m walking lunge
    20 sit up
    * -1min rest*

  • Upper body strength Workout

    3x 5 weighted pull up (5-10kg in tank)
    3x 5 weighted ring dip (5-10kg in tank)
    2x10 bench press
    2x10 barbell row

  • WOD 17/11/23 Workout

  • Sunnuntain Pitkä Workout

    YGIG 45min laadukkaasti

    40cal koneella
    24m Farmarikävely
    20 Lapavetoa
    16 Joogapunnerrusta
    20 Kiertovatsaa

  • Build it Workout

    3 rounds
    20 alt. DB arnold press
    8 wide push up
    15 banded tricep push down

    3 rounds
    10 seated pause knee extension
    10 seated heel raise
    10 elevated glute bridge

    3 rounds
    10 narrow dB floor press
    10-15sec push up bottom hold
    30-40sec wall sit hold