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

  • Perjantai 21.2.25. FN Workout

    Warm Up
    2 sets

    2 min cardio
    5-10 kb bottom up press R/L
    5-10 single arm db/kb row R/L
    10+10 side plank hip touches with pause

    Strenght
    3 sets
    8 Close Grip Bench Press @1-3 RIR (1-2 sec lowering down, and up)
    rest 1 min
    12+12 Single arm Elevated Plank Dumbbell Row @2-3 RIR (1-2 sec lowering down, up, 1s hold)
    2-3 min rest

    Metcon
    With Treshold pace through this:
    3 rounds
    :45 double/single unders
    6-8 tempo ring dips / dips / ring push ups
    rest 2 min
    3 rounds
    15/12 calories rowing/ski erg or 12/10 calories air bike
    8-10 double db power cleans from ground
    rest 2 min
    3 rounds
    :45 double/single unders
    6-8 strict chin or pull ups
    time cap for full set is 20 minutes

  • High Camp: 8 min AMRAP Workout

    OHS (50/30kg) / T2B,
    2/2+4/4+6/6….

  • POWER CLEAN + JERK Strength

    6-8sets:

    3 power clean + 1 jerk (73-83%)

    ENSIN KOLME POWER CLEAN JA PERÄÄN YKSI JERK

  • 25 min alkavalla minuutilla Workout

    25min alkavalla minuutilla

    1. Seinällekävely
    2. Laite
    3. Kp tempaus
    4. Laite

    Valitse helpohko ylläpidettävä toisto/calorimäärä ja kruisaile rauhassa treeni läpi

  • 21.2.2025 Snatch Strength

    Snatch

    3 x 3@ 70-80%, go every 1:30
    3 x 2 @ 75-85%, go every 1:15
    3-5 x 1 @ 80-90%, go EMOM

    – Build up within the percentage range on each set
    – Drop the bar between each lift

  • Pystypunnerrus Strength

    5 x 4 shoulderpress

  • Ke 19.2.2025 penkki Strength

    Penkki 5x5x75%

    Vinopenkki käsipainoilla 5x8-15

    Facepulls 3x20 / käsi
    -yhdellä kädellä

    Pystysoutu käsipainolla 3x20 / käsi
    -yhdellä kädellä

    Ojentapunnerrus niskantakaa käsipainolla 3x10-15 / käsi
    -yhdellä kädellä

  • GYMNASTICS STRENGTH Workout

    Rx´d
    weighted pull up 4-3-2-1
    + 1 set max reps (body weight)

    Scaled
    4x 3-5
    strict pull up
    + 1 set max reps RING ROW

  • 25min For Quality Workout

    10+10 single-arm KB overhead lunges
    20 T2B
    20 sit-ups
    20 KB snatches alt
    20 cal ergo

    Scaled WOD
    25min For Quality
    12 lunges
    12 hanging knee raises
    12 sit-ups
    12 KB snatches alt
    12 cal ergo

  • WOD Workout

    AMRAP 12 mins :
    3 Front Squats, 70/50 kg
    5 Lateral Burpees over bar
    7 Toes-to-bars
    GOAL: 5+ rounds

    Choose a weight You can go unbroken with.
    Don’t use more than 60% of your recent 1RM.