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 21.8.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    10 pass through + 10 band pulls
    10 supermans with band
    20+20m single arm kb oh carrying
    10 burpees

    Strenght (15-20 min)
    Push Press 5x5reps@65-75% of 1rm
    go new set every 2-2.5 minutes

    Metcon (30min)
    Teams of 2
    1) 2000/1600m ski
    2) 2000/1600m rowing
    3) 4000/3200m bike erg
    Once per machine, switch partner every 40-45 sec.
    rest 2 min bwn sets. Time cap per set is 8 minutes.

  • Perjantai 16.8.24 FN Workout

    Warm Up
    3x40s easy/20s mod/10s fast cardio with 20s rest bwn
    then
    10-15 single arm band row R/L
    15-20 band pull aparts
    10 pass through
    10+10 banded trunk twist on static lunge hold
    10+10 banded side steps
    10+10 forward&bacwards steps
    10+10 birddogs (band over knees)
    10-15 banded air squats
    then some barbell prep for clean&jerkand start warm up lifts.

    Strenght
    Squat Clean&Split Jerk 3-3-3-3-3 reps@65-75% of 1rm
    go new set every 2-2.5 min

    Metcon
    4-5 sets
    250m run
    rest 1:1 or alt time with partner

  • Saturday Pump Workout

    A. AMRAP 20
    5 Diamond Pushups on DBs
    5 Double DB Hammer Curls
    10 Double DB Bent over reverse Flys
    10 Single DB Deep Squat Biceps Curls
    15 Double DB Bent over Rows
    15 Double DB inside Curls (each arm)

    B. AMRAP 20
    Alt B1 and B2

    B1. 10/7 Cal ”Strict” Row
    20 Banded Triceps extensions
    20 Bradford Presses
    Big set of Cieling Crunches

    B2. 7/5 Cal ”Strict” Ski
    10 V-ups
    10/10 Gorilla Rows
    Big set of BB Biceps Curls

  • 1.Push Press Complex Workout

    On the 2:00 x 5 Sets:
    1 Pausing Drive
    1 Drive
    2 Push Presses
    2 second pause in the dip in the first rep.

  • T2B tech & Kipping HSPU tech Workout

    20min T2B tech Voit käyttää videoita apuna tai käyttää omia drillejä. Liikkeen voi tehdä myös renkaissa jolloin se on helpompi.

    20min kipping hspu tech Voit käyttää videoita apuna tai käyttää omia drillejä. Pään alla voi käyttää abmatteja.

  • 5 rounds for time Workout

    20 Russian KB swings (24/32 kg)
    400-m run

    scaled WOD
    5 rounds for time:
    20 Russian KB swings
    150-300m run/20-30cal ergo

  • Keskiviikko 7.8.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio
    20m bear crawl
    10m burpee broadjumps
    10m tin soldier walk
    10+10 single arm press
    10+10 suitcase deadlift

    Strenght
    Shoulder Press 5x5reps@65-75% of 1rm
    go new set every 2-2.5 minutes

    Metcon
    6-8 sets, go new set every 2 minute
    4-5 burpee box jumps / step ups
    4-5 power cleans@50-60% of 1rm
    time target under 60seconds, time cap 75 seconds.

  • Day 04 Workout

    No workout

  • Maanantai 29.7.24. FN Workout

    Warm Up
    3 rounds
    1 min rowing
    12 alt leg v.ups
    12 mountain climbers
    8 alt hand db power clean&jerks (add weight each round)
    8 ring row

    Metcon
    5 sets
    24/20 calories rowing
    16 v-ups
    6 power clean&jerks @40-50kg/25-35kg
    rest 1:1 or alt time with partner (tai aina kun soutulaite vapautuu aloita
    uusi kierros jos 3 hengen tiimeissä)

    Accessory Work
    3x12-15 banded strict chin ups
    3x12-15 barbell bicep curls
    rest 1-2 min bwn sets

  • Gymnastics interval work Workout

    EMOM18:
    a) 5-10 jumping kipping / kipping / butterfly pull up
    5-10 assisted / bodyweight / deficit push up
    b) 20-40 DU / 30-45s DU learning / 30-60 SU
    c) rest

    TC: 45s / intervalli.
    Rasittavuus: RPE 7-8