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

  • WOD Workout

    UB-finaali: "Valot sammuu"💥

    15-12-9-6-3
    Thruster 50/35kg
    6
    Bar over burpee

  • WOD Workout

    6x3 min ON 3min OFF

    A)
    7/9 Cal
    3 Seinäkävelyä
    6 T2B

    B)
    20 DU
    6 KP/KK riveä riipusta
    6 Etukyykkyä (KP/KK)

  • Upperbody Strength Workout

    20min for Quality
    10-12 Double DB/KB Bent over Rows
    10-12 Banded Triceps extensions
    8/arm Hammer Curls
    10-12 Double DB Bench press

  • La partner workout "blood bath" Workout

    For time: you go, i go

    Buy in: 60 wall ball

    Then 5 rounds:
    12 muscle up/c2b/pull up
    14 hang power clean 42,5kg/30kg
    16 t2b
    18 overhead squats 42,5/30kg
    20 bar facing burpees

    Buy out: 60 wall ball

  • WOD Workout

    For 4 sets:
    AMRAP in 3 mins of:
    7 Bar Facing Burpees
    7 Front Squats, 43/30 kg

    Rest 2 mins between each set.

  • Strength Strength

    Back Squat 1RM
    Build up sets : 8-5-4-3-2-1-1-1
    If you feel strong, attempt a new best!

    Optional : 5X5 at medium heavy weight
    Rest 2 mins

  • WOD Workout

    15min AMRAP

    10 Riveä kyykkyyn
    10 Punnerrusta
    10 Riveä raakana
    5+5 Eturäkkiaskelkyykkyä

    40/30kg
    -Painon tulee olla alkuun mielummin liian kevyt kuin raskas

  • Day 32 Workout

    Rest & Recover

  • Perjantai 11.10.24. 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&jerk and start warm up lifts.

    Strenght
    Squat Clean&Split Jerk 2x2+3x1 reps@75-85% of 1rm
    go new set every 1-1.5 minutes

    Metcon
    3-4 rounds (every 4 mins)
    15-20 wall ball shots
    10-15 burpee box jumps

  • Keskiviikko 16.10.24 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 2x2+3x1rep@75-85% of 1rm
    go new set every 1-1.5 minutes

    Metcon
    For time
    3 rounds
    1000m bike erg / 500m row or ski / 400m run
    20 Lateral Burpee over bar
    10 Thrusters (50/35kg)