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

  • Työntö yhdistelmä alkeet Strength

    Raaka Rive +Rive riip ap+Ylöst.
    6 sarjaa
    -1+2+2

  • Työntö yhdistelmä alkeet Strength

    Rive nivusilta + Vapu
    4sarjaa
    -3+3

  • Day 24.2 Strength

    5RM Bench Press

  • Maximum Dips Workout

    Complete as many dips as possible in a single set. Post number of reps, record whether you used rings, dip-station, parallel bars, or other in comments.

  • Keskiviikko 6.8.25 FN Workout

    Warm Up
    3x40sec easy/20sec moderate/10sec fast cardio, rest 20s bwn sets
    then 2 rounds
    25+25m kb bottom up carrying (90/90)
    10 scapula pull ups + 10 kipping + hanging until 30 sec
    :30 Front leaning on rings
    5 sharp box jumps

    Weightlifting

    3x1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk @35-65% of 1rm jerk
    4-5x1 Push Jerk + 1 Split Jerk @70-80% of 1rm
    rest 1.5-2 min bwn sets

    Metcon
    2 sets of
    400m run / 2 min cardio machine
    then 2-3 rounds
    5 strict or kipping pull ups
    10 push ups
    15 air squats
    then
    400m run / 2 min cardio machine
    rest 3min bwn sets
    Keep quality on movements, tight body on push ups, no free landing on squats to save knees.
    70-85% effort, zone 3-4.

  • "Fran" Re test Workout

    Level 1.

    For time:

    21-15-9
    Thruster @42,5/30kg
    Pull up

    Level 2.
    21-15-9 Thruster @35/25kg
    15-12-9 pull up

    Level 3.

    21-15-9

    Thruster @30/20kg
    Jumping pull up

    Rpe 4.5

    TC 8min

    Uusinta testi. Klassikko bench mark. Franin idea on olla kovalla intensiteetillä tehtävä treeni mikä mittaa voimaa, kapasiteettia, taitoa ja kestävyyttä. Jos on aikaa niin treenin voi tehdä kahdessa lähdössä.

  • Maanantai 10.11.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
    5+5 lunge elbow strech / curtsy step down from 50cm box
    :20-30 sec quadtruped shoulder taps

    Strenght
    Snatch Grip Push Press behind neck + overhead squat 4+4/4+4/3+3/3+3reps@65-70-80-85% of 1rm snatch
    rest 2-3 min bwn sets
    Front Squat 4x5reps@60-70-75-80% of 1rm
    rest 2-3 min bwn sets

    Accessory Work
    2-3 sets
    8-10 tempo bulgarian split squat (per side)
    16-20 kb gorilla row alternating hand
    24-32 bicycle crunches
    rest 2-3 min bwn sets

  • Back squat Strength

    B. (20-40)

    Back squat: (Week 1/6)
    6x65%
    4x72.5%
    2x80%
    2x80%
    2x80%

    Rest 2-3min.

    • Ohjeistus:
    • Uusi takakyykky progressio alkaa. Kuormaa korotetaan viikottain 6 vkoa.

  • Metcon Workout

    2 x AMRAP8, rest 4 (A & B)
    A)
    60/45 cal row
    rest of time:
    8 DDB hang c & j @ 2x50/35lb
    8 burpee over rower

    B)
    60 wallball @ 9/6kg
    rest of time:
    8 t2b
    8 DKB deadlift @ 2x24/16kg

    RPE 4-4.5

  • 131125 Torstai Workout

    2 rounds

    AMRAP 3min
    8 sumo deadlift high-pull 50/35
    8/6 cal echo bike or bike erg

    Rest 3min

    AMRAP 3min
    6 double DB box step-over 2x22,5/15
    8 box jump

    Rest 3min