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

  • Maanantai 17.3.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    20 reverse lunges / walk lunges
    20 bicycle crunch
    10 kb tater (swing + front squat)

    Strenght
    Build to heavy 3 rep set on Squat Clean (no tng, from dead stop each lift)
    2x5reps@35-50% and 4x3reps @60-80% of 1rm. On last set 1-2 RIR.
    rest 1-2 min bwn 5's) and 2-3 min bwn sets (bwn 3's)

    Metcon
    2x6 min amrap / 3 min rest bwn
    4 power snatch @65% of 1rm
    6 bar over burpees
    24 double unders (max reps in 45 seconds)
    target is 3-4 rounds per 6 min amrap.

  • Conditioning 28-07-2020 Workout

    AMRAP 12:
    2 Rope Climbs
    20 Barbell Rows (40, 30 kg)
    200 Meter Run

  • Gymnastic Strength 04-08-2020 Workout

    A)
    Handstand Hold
    3 x 20s. Rest 40s.
    Options: Freestanding, Wall/Partner Supported, Pike Hold

    B)
    L-Sit Hold
    3 x 20s. Rest 40s.
    Options: Rings, between boxes, Leg(s) straight/bent

  • Conditioning 06-08-2020 Workout

    Rowing Intervals: 5 x 500 Meters. Rest while partner goes (approx 2mins)

    • Goal: challenging and consistent result for all 5 sets

  • Olympic Lifting 07-08-2020 Strength

    20 Minutes of technique work with the Power Snatch.

    If confident build to 80% of 1RM for a double in 10 sets.

  • Long Endurance Workout

    10-15min easy pace bike warm up (nose breathing only)
    .
    .
    3-4rounds:

    3min ON / 1min Off

    1) 10-20 box jump + bike
    2) 10-20 heavy kbs + row
    3) 10-20 V up + ski
    4) 2-4 rope climb + echo
    .
    .
    10-15min easy pace bike cool down (nose breathing only)
    .
    .

    Target PK1-2 / Tavoite tehdä selkeästi pitkä matalatehoinen harjoitus, jossa mukana myös dynaamisia liiikkeitä. Mikäli syke nousee dynaamisisssa liikkeissä niin tasaa sykkeet alas koneella.

  • Open prep 25.3 Workout

    For Time with Quality and solid pace

    Buy-In
    20/15cal Row

    Then:

    2 Wall walks
    10 DL 100/70kg (Scaled: 60/40kg)
    2 Wall walks
    -Rest 60sec- (change Weight)
    2 Wall walks
    10 Clean 60/40kg (Scaled: 40/30)
    2 Wall walks
    -Rest 60sec- (change Weight)
    2 Wall walks
    10 Snatch 40/30kg (Scaled: 30/20kg)
    2 Wall walks

    RPE 3

    TC 10min
    Skaalaukset:
    Wall walks - kulma -määrä
    Tanko liikkeet - paino
    Soutu - 15/12cal

  • Snatch tech Workout

    EMOM8
    1 "No feet" power snatch + 2 "No feet" high hang squat snatch

    Huom! Kevyet ja tekniset painot. No feet = Jalat eivät saa irrota maasta. Päkiällä nousu saa tapahtua ojennuksen jatkumona.

    E2M x 6
    3 "No feet" squat snatch

    Huom! Tekniset painot (n.40-55% of 1RM) No feet = Jalat eivät saa irrota maasta. Päkiällä nousu saa tapahtua ojennuksen jatkumona.

  • Perusvatsat Workout

    30s on / 15s off x8:
    a) plate sit up
    b) russian twist

  • Back squat Strength

    Back Squat Cycle
    4 sets of 10 reps @ 65% of 1RM