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

  • Squat Pyramid Strength

    15-12-10-8-6-4-2
    increasing weights to max

  • Back Squat 5x3 Strength

    Back squat
    5 x 3

  • Perjantai 17.1.25. 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
    6 Tempo Close Grip Bench Press @1-3 RIR (2-3 sec lowering down, pause 1-2s, up)
    rest 1 min
    8+8 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
    4-6 tempo ring dips / dips / ring push ups
    rest 2 min
    3 rounds
    15/12 calories rowing/ski erg or 12/10 calories air bike
    6-8 double db power cleans from ground
    rest 2 min
    3 rounds
    :45 double/single unders
    8-10 hardened ring rows
    time cap for full set is 20 minutes

  • SQUAT SNATCH Strength

    6-8sets:

    1 squat snatch 75-87%

    2s pause knee level

  • ETELÄN VETURI Workout

    With pair A + B, YGIG

    A) AMRAP12 - switch after full rnd
    1 hspu
    2 hang clean 60/ 42,5kg
    3 bar over burpee

    5:00 rest

    B) AMRAP12- split as needed
    50/40 cal erg
    30 wallball 9/6 kg
    20 db snatch 22,5/15 kg

  • 26092013/1 Strength

    Bench press 3×5

  • METCON Workout

    For time:

    5rounds:

    5 wall walk
    10 c2b / pull up
    15/12cal ski

    Target under 13min, Time cap 16min

  • Kbell Tricep OH extension 4x10 Strength

    Keep elbows together, handle facing away, fully extend arms overhead.

    Superset with Chin-ups 3x12
    Both exercises performed with 'explosiveness'.

  • AMRAP 20 with a partner Workout

    10 sumo deadlift high pulls (25/35 kg)
    10 wall-ball shots (6/9 kg) (3/3.4 m)
    - Each partner completes a full round before switching
    - one partner works at a time.
    - Wall-ball shots to a higher target than usual

    Scaled WOD
    AMRAP 20 with a partner:
    7 sumo deadlift high pulls
    7 wall-ball shots
    - Each partner completes a full round before switching
    - one partner works at a time.

  • BACK SQUAT Strength

    Back squat

    3-3-3-10+

    2-3rep in tank/ 10+ = MAX reps 70-73% of daily 3rep max kg / 20 MAKSIMI lopeta siihen vaikka vielä tulisi toistoja