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

  • FRONT SQUAT Strength

    Front squat

    4x4

    E3MOM / 3rep in tank

    2/8. --> KAIKKI SARJAT SAMALLA PAINOLLA. LÄHDE RIITTÄVÄN KEVYELLÄ LIIKKEELLE JA PYRI NOSTAMAAN 2,5KG JOKA VIIKKO. JOS ONNISTUT TÄSSÄ VIIMEISELLÄ VIIKOLLA ON 17,5KG SUUREMPI TAAKKA KUIN ALUSSA.

  • BACK SQUAT Strength

    Back squat

    4-4-4-10+

    2-3rep in tank/ 10+ = MAX reps 70-73% of daily 4rep max kg / 20 MAKSIMI lopeta siihen vaikka vielä tulisi toistoja

  • Maanantai 13.1.25. FN Workout

    Warm Up
    2 sets
    20-30 plate hops
    10 gtoh + halo with plate
    5-7 burpees to plate
    :40 plank hold

    Metcon (zone 2-3)
    3 rounds
    3-4 min rowing + 5-10 hspu (1set) (strict or kipping)
    3-4 min ski erg + 30-40m per side sandbag carrying on shoulder R/L OR suitcase carry
    3-4 min air bike / bike erg + 2-3 turkish get ups R/L
    aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

  • Accessory Workout

    3rds
    16 Front rack Walking Lunge Steps w/2KBs
    rest 60s
    8-16 Hanging leg raises
    rest 90s

  • Strength Strength

    Pause Front squats (16 mins)
    3-3-2-2-1

    • 3 sec pause @ bottom pos.
    • add weight each set
    • partner should help you to count the 3 sec
    • rest 2-3 mins between sets

  • WOD Workout

    AMRAP 15 mins
    5 Power Clean@70/47kg
    10 T2b
    15 Wallball 9/6kg

    Goal: 5+ rounds

  • Strength Strength

    Shoulder Press: 5-4-3-2-1+. Rest 2:00
    - Build to a 1RM (1+ = 3-4 singles above 90%)
    - Option: 5 x 5, adding weight if form permits

  • Strength Strength

    Floorpress (16 mins)
    6x4 reps
    - build up to a heavy 4 and repeat 5 more times

    btw sets : 5x 6/6 single arm ring rows

  • WOD Workout

    AMRAP 12 min
    20/17 Cal Row, 17/14bike/ski
    20 Russian Swing @32/24kg
    20 Sit Up
    Rx+ : GHD sit up to paralel

    Goal: 3+ rounds

  • WOD Workout

    For time:
    3 Rounds
    10 Altnerating DB Snatch 22,5/15kg
    15m Suitcase DB Walking Lunge (right)
    10 Alternating DB Snatch
    15m Suitcase DB Walking Lunge (left)
    10 Alternating DB Snatch
    50 Double Unders
    Timecap: 14 mins