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

  • Keskiviikko 19.2.25. FN Workout

    Warm Up
    2 sets
    2 min cardio
    5 russian baby strech / tempo wall squats
    5+5 squat strech / tempo cossacks
    5 inch worm + push ups
    then 2 sets with empty barbell
    5 romanian deadlift
    5 power cleans
    5 pause front squat
    5 push press with pause at top
    then start to climb up for workout weights

    Strenght
    3-3-2-2-1-1-1 reps, building to heavy single
    Power clean&jerk
    rest 1-2 min bwn sets
    Front Squat 5-5-3-3reps @70-85% of 1rm (RIR 1-2)
    rest 2-2.5 min bwn sets

    Metcon
    Tabata with Air bike or Rower (90% effort)

  • AMRAP15 Workout

    rx
    AMRAP 15:
    3-6-9-12.. etc.
    Pull-ups
    Bar-facing burpees
    Push jerks (38/52 kg)

    intermediate
    AMRAP 15:
    1-2-3-4… etc.
    Pull-ups
    3-6-9-12.. etc.
    Bar-facing burpees
    Push jerks (30/43 kg)

    beginner
    AMRAP 15:
    3-6-9-12.. etc.
    Ring rows
    Bar-facing burpee step-overs
    Push jerks (15/20 kg)

    Skill Work
    Rest, stretch, recover.

  • STRENGTH (Shoulder press) Strength

    Shoulder press 5x3
    - lepo 3min
    - nouseva paino

  • 4 rounds for reps Workout

    1:00 KB swings (16/24 kg)
    1:00 double-unders
    1:00 pull-ups
    1:00 rest

    Scaled WOD
    4 rounds for reps:
    1:00 KB swings
    1:00 single-unders
    1:00 foot-assisted strict pull-ups
    1:00 rest

  • As many rounds and reps as possible in 7 minutes of Workout

    5 wall-ball shots (14/20lbs)
    15 double-unders
    – After each completed round, add 5 wall-ball shots and 15 double-unders.

    scaled WOD
    As many rounds and reps as possible in 7 minutes of:
    5 wall-ball shots
    15 single-unders
    – After each completed round, add 5 wall-ball shots and 15 single-unders.

  • AMRAP 12 Workout

    10-calorie ergo
    3 thrusters (55/82,5 kg)
    12-calorie ergo
    3 thrusters
    14-calorie ergo
    3 thrusters
    – Add 2 calories each round until time expires.

    Scaled WOD
    AMRAP 12:
    6-calorie ergo
    3 thrusters
    8-calorie ergo
    3-thrusters
    10-calorie ergo
    3 thrusters
    – Add 2 calories each round until time expires.

  • 6 rounds for time of Workout

    10 DB burpee deadlifts (15/22.5 kg)
    10 box jumps (61/76 cm)

    Scaled WOD
    6 rounds for time of:
    10 DB burpee deadlifts
    10 box step-ups

  • WOD Workout

    4 rounds for time of:
    10 Dumbbell Push Press,
    15 Dumbbell Hang Power Cleans
    20 Wall Balls, 9/6 kg,
    140 m Dumbbell Farmers Carry (7x20m)
    @2x22.5/15 kg

    Time cap = 20 mins

  • WOD Workout

    16x 30s ON 1min OFF

    1) Amrap: Maastaveto 40-50%
    2) Amrap: Hspu

    (8× Mave ja 8x Hspu)

  • Yhteistyö Workout

    0-15 min

    Osio 1 ”Nopeasti”

    21-15-9 toistot
    Partner maastaveto, paino 1
    Synkro yleisliike tanko yli

    Lepo 1 min

    Osio 2 ”Nautisekelleen”
    Jälejllä olevassa ajassa

    1-2-3-4-5-6……jne
    Partner maastaveto, paino 2
    Synkro yleisliike+leuanveto

    RX: Paino 1: 100/110/120kg, paino 2: 160/180/200kg (naiset,seka,miehet)
    Skaalattu: Paino 1: 80/90/100kg, paino 2: 120,140,160kg