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

  • 110724 Torstai Workout

    3 rounds
    In 2min: 32/26 cal bike erg / echo bike
    2min AMRAP:
    8 chest to bar pull-up
    6 burpee to target
    4min rest

    *Time cap for the bike is 1:45

  • 10.7.2024 BasicWod Workout

    EMOM 10

    1 Minute : 5-8 Strict Chin-Ups
    2 Minute : 0:30 Plank Hold

  • 11.7.2024 BasicWod Workout

    AMRAP 14 with partner

    Row 300m
    10 Deadlift 60/40kg
    20 Jumps Over Barbell

  • 10.7.2024 BasicWod Strength

    Bench Press

    10 x 3. Go Every 2:00

  • 9.7.2024 Press & Row ( Basic & Prep. ) Workout

    Alternate B1 / B2

    B1. Incline DB bench press – 2 x 8-12 @ RPE 7 (3 RIR), Rest 1:00 before B2
    B2. Incline DB Row – 2 x 8-12 @ RPE 7 (3 RIR), Rest 2:00 before B1

  • 9.7.2024 Intervals ( Basic & Prep. ) Workout

    3 intervals

    AMRAP 6

    20/15 (cal) SkiErg
    10 SB cleans @ 70/45kg
    20m Burpee broad jumps
    10 SB squats @ 70/45kg

    AMRAP 5

    Buy-in: 1000m BikeErg
    +
    AMRAP in the remaining time
    15 Wall balls @ 9/6kg
    10 Chest-to-bar pull-ups
    5 SB Cleans @ 70/45kg

    AMRAP 4

    Buy-in: 500m SkiErg
    +
    AMRAP in the remaining time
    20m (65′) Burpee broad jumps
    15 Wall balls @ 9/6kg
    10 Chest-to-bar pull-ups
    5 SB Cleans @ 70/45kg

    – Rest 3:00 between intervals –

    Pace. Push each interval as hard as you can (while being able to recover in 3:00 for the next one). Aim to keep the transitions tight (but use them to take a few breaths also if needed). On A1, go with singles on the SB cleans but aim to keep the squats unbroken. On A2 and A3, go hard on the machine buy-in to challenge yourself. You can take a quick break(s) the chest-to-bars as needed.
    Session RPE. 9/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace).

  • Torstai 4.7.24. FN BASIC Workout

    Warm up
    2 rounds
    2 min cardio
    5+5 single leg rdl + clean&press
    5+5 lateral box step ups
    5 box jumps
    5 burpees
    then some prep for power clean&jerks with barbell and start wod

    Strenght
    Power Clean&Jerks 6x6 reps,building in weights
    go new set every 2:30 minutes. Start very light

    Metcon
    10 min amrap with partner
    10 burpee box jump, step down
    20 kb swings@16/24kg
    30 alt leg v-ups
    you go, I go!

  • 6.7.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Sunnuntain Pitkä Workout

    4x 12min

    1) 6-8x/liike
    Takareidet kumpparilla tai soutulaitteen avulla
    Polven ojennus istualtaan
    Yhden jalan lantionnosto

    2) 6-8x/liike
    Tuulimylly
    Joogapunnerrus
    Skorpioni
    Rento roikunta (submax)

    3)
    3min Kone
    6-8x/liike kepillä
    Olkapääheilautus
    Valakyykky
    Hyvää huomenta

    4) 6-8x/liike
    Yhden käden kulmasoutu
    Yhden käde pystypunnerrus
    Dead bug
    Sivutaivutus

  • Build it Workout

    4 rounds
    5-8 pull up: top to half way
    10-15/ leg glute kicks

    3 rounds
    18 dB bent over top down row
    25sec 90 degree bicep hold

    4 rounds
    2+2 negative rope pull up
    30/30sec glute hold