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

  • Tiistai 24.9.24. BASIC Workout

    Warm Up (12-15min)
    5x40s easy/20s mod/10s fast, rest 20s bwn sets
    then some overall mobility and start metcon

    Metcon (20 min)
    3 min on / 3 min off
    1.5 min on / 1.5 min off
    2 min on / 3 min off
    2 sets of : 1 min on / 1 min off
    pick the cardio machine you want to practise

    Accessory Work (15-20 min)
    3-4 sets
    8-12 weighted box step overs
    6-8 strict chin ups (use band for help)
    16-24 alt leg v-ups
    rest 2 min bwn sets

  • Torstai 26.9.24. BASIC Workout

    Warm up
    2 rounds
    2 min cardio
    10m tinsoldier walk
    10m inch worm
    15 banded good morning
    2 wall walks

    Strenght
    4 sets
    8-10 deadlift @moderate to semiheavy
    rest 1 min
    8-10 double db bench press
    rest 2 min

    Metcon
    3 sets
    1 min max reps rowing
    1 min max reps double unders
    1 min max reps burpees
    1 min rest
    20s rest bwn movements (1 round is 5 min including rest periods/time)

  • 30.9.2024 Clean & Jerks Strength

    Clean and jerk

    6 to 8 x 2 @ 70%, go every 1:00-1:30

    – Drop the bar between reps, reset and go
    – Stick to the the percentage and focus on hitting excellent repetitions each set

  • Syysbiletreeni Workout

    Teams of 3
    1 works, 1 holds, 1 rests

    AMRAP 12
    16 Wall ball
    20 KB swing
    15 Goblet squat
    (Hand stand)

    REST 3

    AMRAP 12
    15 Push press
    20 Burpee over line
    15 Pull up
    (Plank)

    REST 3

    AMRAP 12
    15 Push up
    20 Alt. db snatch
    15 V-up
    (KB front rack hold)

  • Pe 27.9.2024 kisa: penkki + kyykky Strength

    Penkki 4x2x75%

    Kyykky 2x5x65%

    Pystypunnerrus 4x8-12

    Bulgarian Split Squat 4x8 / jalka

  • Pe 27.9.2024 perus: maastaveto Strength

    Maastaveto 2x6x75%

    SJMV yhdellä jalalla 3x10 / jalka

    Etuheilautus 5x20
    Läpiveto kumpparilla 5x20
    Reverse Hyper 5x20
    -valitse yksi liike (eri mitä viime viikolla)

  • 28.9.2024 Active Recovery Workout

    EMOM 49

    1 Minute : 10/7 Cal Row
    2 Minute : 6 Plyo Push-Ups + 10 Air Squat
    3 Minute : 0:30 Handstand ( Free / Wall )
    4 Minute : 15 Strict Knees To Chest
    5 Minute : 10/7 Cal Bike
    6 Minute : 4 Box Jumps 30"/24"
    7 Minute : 30 Double Unders

  • Snatch Drop + OHS Strength

    EMOM 3 x 3

    Snatch Drop x 1 + Valakyykky x 2
    Pistol Squat boxilta x 2 / jalka

  • Takakyykky Strength

    EMOM 3 x 3

    Takakyykky 5
    Linkkari 5

  • Perjantai 27.9.24. FN Workout

    Warm Up
    Speed Ladders + Mobility Drills for 10 minutes
    then check tgu and get warm up lifts

    Strenght
    3x5+5 reps with light to mod/heavy weight
    rest 2 min bwn sets

    Part 1
    2 rounds
    2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
    12/12 banded monster walk
    12/12 lateral box step ups

    Part 2
    2 rounds
    2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
    12/12 single arm bench press
    8/8 single arm power clean

    Part 3
    2 rounds
    2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
    12/12 standing trunk twists
    24 alt leg v-ups