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

  • Back squat Strength

    E3:30 x5
    10 back squat
    Build up to a heavy 10 of the day / RIR 0

    This is a redo from last week for those who did not have the opportunity to do them. If you did them you can do this weeks squats with 70-80% from last weeks heaviest weight

  • Paused OHS Strength

    OHS:
    3-5 x 3 OHS w/ 2s pause at the bottom
    - RIR 0,5-1,5 viimeisellä työsarjalla
    - setit omaan tahtiin, esim. E2:30
    - nostot räkistä

  • As super set for 5rds Workout

    Front Squat x 8
    Single arm KB shoulder Press x 8+8

    rest 2min btw rds

  • 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