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

  • Perjantai 6.10.23. FN Workout

    Warm Up
    2 rounds
    1-2 min cardio
    10/10 single leg hip bridge (banded)
    20 banded air squat (nauha polvien yli)
    :20-30 Knee tuck hang
    :20-30 HS or WW hold

    Strenght
    2 x 15/20m sledge push for speed @80-90% efffort, push a bit more on next round
    rest 2-3 min bwn sets
    2x8/10m sledge push for speed, add little weight for these!
    rest 2-3 min bwn sets

    Metcon
    Emom 12
    1) 2+2 kb tgu @light weight
    2) Rope Climbs x 1-2 reps OR chin ups x 4-8 reps
    3) Double DB DL + Hang PC + Push Press x 5+5+5 reps
    4) Pistol squats x 8-12 reps

  • Treeni 3 Workout

    Warm Up
    3 rounds with machines, first round 1 min easy, second 45s mod , third 30sec mod/fast
    Row, Ski, Air Bike
    then some overall streching and some activation things with bands if feeling like it!

    Metcon
    Row, Ski, Air Bike, Row, Ski and Air Bike (total 6 times through this)
    15/12 calories (fast)
    rest 1 min
    12/9 calories (faster)
    rest 1 min
    9/7 calories (fastest)
    rest 1 min
    eli ensin soudat 15/12 cal, lepo 1min, soudat 12/9 cal, lepo min ja soudat 9/7 cal ja lepo 1min. Vaihda sitten hiihtolaitteeseen ja samat läpi. kolmas setti sit Air bikellä. Ja sit alusta eli joka laitteella 2xläpi.

    Strenght
    Flat foot snatch 3x3reps 35-50%
    Snatch (pause in catch/bottom)
    3x3 reps @50-60%
    3x2 reps @60-70% of 1rm

    Power clean+push press+clean+jerk
    35-50%x1+1+1+1x4
    Squat clean + Split jerk(pause in split)
    3x2+2 reps @50-60%
    3x2+1 reps @60-70% of 1rm

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

  • 3.8.2023 BasicWod Workout

    4 Rounds :

    Run 200m
    Max Reps Push-ups Unbroken.

  • OPTIONAL Workout

    2-4rounds:

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

  • "Elizabeth" Workout

    For Time

    21-15-9

    W:
    Russian KB-swing 10/8
    Box Dips

    Y:
    Hang Power Cleans 20/10
    Box Dips

    O:
    Hang Squat Cleans 30/20
    Standing Ring Dips

    b:
    Hang Squat Cleans 45/30
    Standing Ring Dips

    P:
    Squat Cleans 52,5/35
    Ring Dips

    B:
    Squat Cleans 60/42,5
    Ring Dips
    (Normal RX)

  • Conditioning Workout

    In Team of 2

    Partner A completes one round of :
    9/9 Dumbell alt. Renegade row 2x22,5/15kg
    9 burpee box jump @60/50cm
    9/9 Alt. V-up
    9 Devil’s press

    Partner B completes one round of :
    250m row
    20 T2b
    250m row
    20 push up
    250m row

    When both partners done , switch!
    Each partner has to complete Total 3 rounds from each mini WOD!

    Timecap : 32 mins

  • 5.10.2023 BasicWod Strength

    Bench Press

    4 x 4 AHAP

    Go Every 2:30

  • 5.10.2023 BasicWod Strength

    Chest Supported DB Row

    5 x 6

    Go Every 2:30

  • Gymnastics EMOM Workout

    EMOM24 for quality
    a) 4-10 kipping HSPU / negative HSPU / feet on box HSPU / pike push up
    b) 7-12 cal machine
    c) 4-10 T2B / kipping knee raise
    d) rest

    Tarkoitus: Tehdään laadukkaita toistoja, a & c valitse sellainen variaatio, jolla pystyt tekemään toistoja putkeen (ei sinkkuja missään vaiheessa), mutta ei tarvitse pystyä tekemään koko toistomäärää putkeen.

    Rasittavuus: RPE 7.

  • Erg, Pushups and ring rows again Workout

    30 min for Quality