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 11.11.24. FN Workout

    Warm Up
    2 sets
    5 inch worm + push up
    :30 bar hanging
    10-15 banded good mornings

    Metcon (zone 2) (time cap 50 minutes)
    3 rounds
    3-4 min rowing + 30-50m sandbag carrying bear hug
    3-4 min ski erg + 60-80m farmers walking
    3-4 min air bike / bike erg + 3-5 wall walks
    aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

  • Keskiviikko 6.11.24. FN Workout

    Warm Up
    2 sets
    15+15m single arm kb bottom up carry
    30-45 sec bar hang (supinated grip)
    10-15 band pull/rows anyhow
    1-2 min ski, row, ab

    Strenght
    2 Sets
    8 Pause Bench Press + 8 Strict Pull Up
    6 Pause Bench Press + 6 Strict Pull Up
    4 Pause Bench Press + 4 Strict Pull Up
    2-3 min rest bwn sets (you can use extra weight on pull ups)
    2 aaltoa siis eka setti 1-3: 8+8/6+6/4+4 ja sit uus kierto
    Set 1: 50% /bw
    Set 2: 60% /30%
    Set 3 : 70% / 40%
    Set 4: 55%
    Set 5: 65% /35%
    Set 6: 75% /45%

    Metcon
    10 min amrap with partner
    20/16 calories ski or air bike
    10 strict OR kip hspu / 20 box hspu
    20 kb swings @16-24/24-32kg
    you go I go!

  • CF Rosteri On Ramp 3 Workout

    AMRAP 7:

    1-2-3-4-5-6-7-8-9-10-11-12... reps of

    Deadlift
    Burpee over the bar

  • Weightlifting competition Workout

    Lift big, eat big weightlifting program

  • Warm up Workout

    8 x 40s on / 20s off:
    1) bike
    2) medball cluster
    3) row
    4) su/du

  • MOVEMENT - Bodybuilding & mobility Workout

    25min for quality:
    3+3 turkish get up
    6+6 s.a. ring row
    9+9 (goblet) cossack squat
    12 Lu raise
    45-60s passive hang (in 1-3 sets)

    ~10min mobility of coach's choice

  • 40 min alkavalla min. Workout

    40 min alkavalla min.

    1. Yhden käden kahvakuula heilautus käden vaihdolla
    2. Pyörä/echo/assault
    3. Naruhyppy (yksittäinen, ristiin, tuplaa)
    4. Tauko

  • Conditioning Workout

    E90s x 20
    1. 15 wall ball @9/6kg + 10-12 burpee over line
    2. 20/15 cal ergo
    3. 8-10 strict pull up + 50 DU
    4. 20/15 cal ergo
    5. rest

    RPE 4

    Skaalaukset: wall ball->paino burpee over line->reps strict pull up->low bar/banded DU->reps minim 20->su ergo->cal

    Huom! Jokaisen intervallin jälkeen täytyy jäädä vähintään 20s lepoa.

  • 60min mixture Workout

    CONDITIONING

    Row/Bike/Airbike for 60min. E5MOM alternate between A, B, C and D. WOD starts with A and row/bike/airbike remaining time from 5min.

    A: round of Macho Man @60/40kg
    B: round of Nate
    C: round of Karabel
    D: round of Cindy

    Overall RPE 3 to 4

    Round of Macho Man:
    3 Power Clean
    3 Front Squat
    3 Jerk

    Round of Nate:
    2 Muscle-Up
    4 HSPU
    8 KBS @32/24kg

    Round of Cindy
    5 Pull-Up
    10 Push-Up
    15 Air Squat

    Round of Karabel
    3 Power Snatch
    15 Wallball

    Tailoring Options:
    Decrease Loading
    MU→ Jumping Ring MU
    4 HSPU→ 10 Wall Facing Shoulder Taps

  • Optional accessory Workout

    Optional Accessory:
    CONDITIONING

    For time: 
    1000m Ski
    2000m C2 Bike or 1000m Row
    1000m Ski

    RPE 3-4, go by feel