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

  • STRENGTH (Deadlift) Strength

    Deadlift 5x2
    – nouseva paino
    – lepo 3-4min

  • 5x4 Weighted Chin-ups Strength

    • Rest 3min btw sets.

  • AMRAPs and EMOMs Workout

    6x 5min ON/3min OFF

    A. AMRAP 5
    15/12 Cal Row
    5 Burpee over rower

    B. AMRAP 5
    3 Wall Walks
    10x7,5m Shuttle Runs

    C. EMOM 5
    15 KB Swings + Box Jumps in the rest of the minute

    D. AMRAP 5
    12/9 Cal Bike
    12 Pushups
    12 Sit-ups

    E. EMOM 5
    12 Wall Balls + Double Unders in the rest of the minute

    F. AMRAP 5
    With double DBs
    6 Devils Presses
    12 DB Squats
    18 Biceps Curls (alt arms, 9/9)

  • Keskiviikko 3.9.25. FN Workout

    Warm Up
    Do some overall mobility and activation as you like.
    Then movement prep as needed and start workout!

    Metcon
    Rounds 1-2:
    2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
    Rounds 3-4:
    2-3 min bike or run@very easy/easy + 2x6-8 toes to bars/strict knee raises , rest 30-45s bwn set
    Rounds 5-6:
    2-3 min ski @very easy/easy + 2x3-5 burpee c2b pull ups/pull ups , rest 30-45s bwn set
    Rounds 7-8:
    2-3 min air bike @very easy/easy + 2x30-50m sandbag bear hug carrying/kb front rack carry, rest 30-45s bwn set

  • 040925 Torstai Workout

    5 rounds for time
    A) 1 round
    10 power snatch @35/25
    5 wall walk
    B) 500/450m row

    Start from different parts with partner. Switch A&B when both are ready.

  • Bodybuilding & easy machines Workout

    2:00 on / 0:15 off x12:
    a) "AMRAP":
    8-12 double db bench press
    8-12 + 8-12 db bent over row

    b) easy machine / rest

    c) "AMRAP":
    4-6 + 4-6 alt. goblet box step up
    8-12 reverse hyper on a box

    d) easy machine / rest

    Treenin flow:
    A ja C:ssä aloita 1. ja 2. kierroksella eri liikkeistä, kolmannella voit valita ensimmäisen liikkeen. B ja D:ssä voit valita työ- ja lepoajan suhteen fiiliksen mukaan, myös täysi työ- tai lepointervalli ok.

  • Modified "ELLEN" Workout

    3 RFT
    20 Burpee over bar
    20 Alt. DB snatch RX: 22,5/15kg Sc: 15/12,5kg
    12 Thrusters RX: 40/25kg Sc:1 30/20kg Sc2: 20/15kg
    TC: 15min

  • Conditioning Workout

    Every 5 min x 4

    RX
    A)
    20 T2B
    20 DB Snatch @22,5/15kg
    20 DB box step ups @22,5/15kg

    B)
    5 wall walk
    12/9 Cal Row
    3 Wall walk
    9/7 Cal Row

    SC
    A)
    16 kipping knee raises
    16 DB Snatch @15/10kg
    16 DB box step ups @15/10kg

    B)
    3 wall walk
    10/8 Cal Row
    1 Wall walk
    8/6 Cal Row

  • Basic engine Workout

    12 x 2min on / 1min off: ( alt. A, B, C & D)
    A)
    8 DKB deadlift 2x16/24kg
    6 DKB front squat
    4 DKB push press

    B)
    Max cal row

    C)
    3 pullup
    6 pushup
    9 v-up / tuckup

    D)
    Max cal ski/bike

    RPE 4.0-4.5

    -> kaikki pisteet tehdään kolmesti
    > jaetaan porukka neljältä pisteeltä lähtemään

  • Core Workout

    3x 8+8

    Lisäpainoistumaannousu
    Vatsakierto