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

  • Ma 2.6.2025 penkki1 Workout

    Penkkivariaatio (valitse yksi):
    -1lankun penkki
    -2 lankun penkki
    -lattiapenkki
    —> nousu päivän max3, vähennä 10-20% ja sillä 3x6

    Pystypunnerrus 4x12x60%
    -pystärin maksimista

    Kiertäjät kyljellään 3x20 / puoli

    Pystysoutu käsipainoilla 2x30

  • STRENGTH (Front squat) Strength

    Front squat 5x6
    – nouseva paino
    – lepo 3-4min

  • Clean Deadlift Strength

    5 sets:
    5 Clean Deadlifts @90-95% 1RM Clean
    - Singles, NO TnG!
    - Rest as needed btw sets

  • Deadlift Strength

    5 sets:
    3 Deadlifts @85%
    - Rest 2min

  • WOD Workout

    15min AMRAP

    10 Raakariveä 30/40 kg
    10 T2B / Linkkaria
    5+5 OH-askelkyykkyä (Kp/Kk)
    10 Hspu

  • 310525 Lauantai Workout

    On the minute for 20min
    1. Rope climb
    2. Bike erg / echo bike cal
    3. One arm DB split jerk 22,5/15
    4. Box jump over 60/50
    5. Rest

  • Keskiviikko 14.5.25. 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 single on Squat clean
    2x5reps@35-50% + 2x3reps @60-70% and 4-5x1rep @80-100%. On last set 0-1 RIR.
    rest as needed bwn sets

    Metcon
    Emom 12/14 or 16
    1 power clean @70-75% of todays heaviest clean
    3 bar over burpees / 3 hspu (alt round)
    5 wall ball shots

  • Maanantai 19.5.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    10+10 good morning with barbell (toinen jalka kengän mitan edessä)
    :30 excentric toes to bar / knee raise
    10 sumo deadlift high pulls wih kb

    Strenght
    Build to heavy 3-5 rep set on Sumo Deadlift (death stop or TNG)
    2x6-8reps@35-50% and 4x3-5reps @60-90% of 1rm. On last set 0-1 RIR.
    rest 1-2 min bwn 6-8's and 2-4 min bwn 3-5 reps.

    Strict Knee raises / Strict Toes to bars
    perform 30-40 reps in, split as you like
    rest 1-2 min bwn sets

    Accessory Work
    3 rounds, go new set every 5 minutes
    16-20 weighted cossack squats
    8-10 bulgarian split squats R/L
    24-30 weighted russian twits (feet off the ground)

  • Snatch 5x3 from the blocks Strength

    Snatch 5x3 from the blocks above the knee

  • Double draw deck of cards Workout

    E2MOM x25:
    a) echo bike
    b) row
    c) bike erg
    d) ski erg
    e) 200-400m run

    Treenin flow:
    Vedä korttipakasta kaksi korttia / intervalli. Näiden korttien yhteenlaskettu silmäluku = intervallin kaloritavoite (esim. jätkä + 6 = 17cal). Juoksupiste poikkeava, siellä juokse fiiliksen mukaan 200-400m lenkki riippumatta, mitä pakasta tulee.

    RPE 7-8