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

  • ”Basic” vol. 96 Workout

    TECHNIQUE
    Ring Support Hold
    Ring Dip Hold

    GYMNASTICS 1
    5 Rounds
    10sec ON 20sec OFF
    Ring Support Hold
    Ring Dip Hold

    GYMNASTICS 2
    5 Rounds
    10sec ON 20sec OFF
    Chin Over Bar Hold
    Hanging L-Sit Hold/ Hanging Tuck Hold

    Supersets 3 Rounds (Barbell or Dumbbells)

    10 Biceps Curl
    10 Shoulder Press
    20 sec Overhead Hold

  • Strength Strength

    Every 2:30 for 5 sets :

    3 Pause Front Squats,
    - 3" pause at bottom pos.
    - med. heavy load
    - same weight accross all sets

  • Conditioning Workout

    A) 3 x e3min:
    4 sandbag/d-ball clean @moderate-heavy
    1-4 rope climb
    rest of time erg @easy

    B) 3 x e3min:
    10 box jump over
    6-10 hand release push up
    rest of time erg @easy

    @RPE 3-3.5
    -> voi aloittaa parin kanssa eri osioista jolloi voi ottaa 2 erillaista ergoa esim row/ski ja bike/echo.
    ->erg sellainen vauhti, että sykkeet laskee liikkeiden jälkeen ”aktiivinen palautus”

  • Keskiviikko 19.3.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    20 band pull aparts / ring rows
    :40 plank hold / :20 side plank hold R/L
    10+10 single arm floor press

    Strenght
    Build to heavy 5 rep set on Pause Bench Press (pause on each rep at chest)
    2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

    Banded Strict Chin ups / Strict Chin ups (weight)
    2x10 reps @climbing to
    2x6 reps (hard set)
    rest 1-2 min bwn sets

    Metcon
    4-5 rounds for both, alt time full round with partner
    12/15 calories of rowing (fast)
    8-12 double db bench press (controlled movement) OR 6-10 hspu (strict or kip) you choose

  • Ke 19.3.2025 penkki Strength

    Penkki Max5
    -5-8 noususarjaa
    -ei fail

    Vipunostot maaten 3x20

    Vipunostot sivuille 3x20

    Facepulls 4x25

  • Functional bodybuilding Workout

    E90s for 4 rds:
    a) 6-12 + 6-12 goblet / front rack alt. step back lunge
    b) 6-12 + 6-12 iso hold alt. db bench press
    c) 6-12 + 6-12 s.a. bent over row
    d) 6-12 + 6-12 s.a. OHS / s.a. landmine OHS
    e) accumulate 30-45s L-sit hold

    Huom! A ja b vuorokäsin / jaloin, c & d yksi raaja kerrallaan.

  • BACK SQUAT Strength

    Back squat

    10-8-6-4

    E3MOM / 1-2 rep in tank

  • Voimanosto: ma 24.3.2025 penkki Strength

    Penkki Max3
    -5-8 noususarjaa
    -ei fail!!

    Pullover 3x15-20

    Ojentajat maaten käsipainoilla 3x15-20

    Pystysoutu käsipainoillla 3x25-30

  • WARM UP Workout

    3rounds :30s ON / 15s Off
    1) ski
    2) shuttle run
    3) up&down
    4) snowangel

  • Intervals Workout

    Intervals
    8 x 2min On 1min Off

    A)
    Machine Max Cals

    B)
    10 Box Step Up DB 14/22kg
    10 DB Snatch 14/22kg
    Amrap Sit Up / T2B