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

  • Partner conditioning Workout

    AMRAP30
    400m run (both run)
    60 alt. DB snatch (ygig)
    40 DDB box step over (ygig)
    20 bar mu (ygig)

    Rpe 4
    Juoksu tehdän parin kanssa samaan aikaan. Muut liikkeet ygig. Skaalaukset: db snatch - paino ddb box step over - paino bar mu - jumping

  • Amrap 20’ Workout

    Amrap 20min

    10 Front Squat From Ground 50/35kg
    10 Sit Up / T2B
    9/10cal Machine
    5 Wall Walk

    (Easy: Front Squat KB's or Back Squat)
    (5 Wall walk --> 10 Push Ups)

  • Keskiviikko 23.4.25 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 plate press (tarjoilija ote)

    Strenght
    Build to heavy 3 rep set on Pause Push Press (pause on top)
    3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

    Ring Row / Hardened Ring Row
    2x12-18 reps @warm up sets
    2x8-12 reps (hard set)
    rest 1-2 min bwn sets

    Metcon
    10 min amrap with partner (YGIG)
    20 power snatch @20-25/30-35kg
    20 barbell front rack step back lunges 20-25/30-35kg
    20 kipping hspu / box hspu

  • For Quality Gymnastics Workout

    30s on / 30s off, 5 rounds for quality:
    a) wall supported HS hold / wall supported hand release or plate step ups / HSW / HS hold
    b) alt. goblet curtsy lunge
    c) ring push up
    d) rope climb / ankle lock training / lying to standing
    e) rest

    RPE 7-8

    Tarkoitus: Hyviä, laadukkaita toistoja, ota yksi fokus per liike ja pyri kehittämään/keskittymään siihen kierrosten edetessä.

  • 24.4.2025 Active recovery Workout Workout

    Active Recovery Workout 45 minutes of :

    4 Seiza Squat
    20m KB Front Rack Duck walk ( 10m side )
    30m Bear walk
    10 Pistol Squat, alternating / 8 High Box Step-Ups
    50/40 Calories Any Machine ( 400m Run )
    14 Wall Facing Shoulder Taps / Box Pike Shoulder Taps
    20 Fluter Kicks
    10m Handstand Walk / 0:30 Handstand against wall
    50/40 Calories Any Machine ( 400m Run )

  • 21.4.2025 Snatch Strength

    Snatch

    4 x 2 @ 74-79%, go every 1:15
    4 x 2 @ 79-84%, go every 1:30

    – Build within the percent range on each set
    – Drop the bar between each rep, reset and g

  • RestDay! Workout

    16:00 Teens
    17:00 Snatch Technique
    18:00 Basic Endurance CrossFit

  • 4x8 deadlift Strength

    RPE 8
    2-3min rest

  • Bodybuilding Workout

    3 rounds (15 min)
    12 banded DDB bench press @RIR 4-5
    6-10 strict ring pull up RIR 4
    12 BB bicep curl
    12 DB/plate standing skull crusher
    *rest 60-90s btw rounds

    -> strict ring pull up->feet assisted ring pull up

    banded DDB bench press:

  • 2 x EMOM x 20min Workout

    EMOM x 20

    1) 8-16 bike calories
    2) 5-15 ttb
    3) 8-16 bike calories
    4) 5-15 hspu / or push up
    .
    .
    rest 5min
    .
    .
    EMOM x 20

    1) 8-16 row calories
    2) 5-15 c2b / or pull up
    3) 8-16 row calories
    4) 5-15m hs walk / or 2-4 wall walk

    VALITSE SOPIVAN HAASTAVAT GYMNASTICS TOISTOT, SITEN ETTÄ NE TULEVAT 1-2 SARJASSA LÄPI HARJOITUKSEN. KONEET REIPPAASTI / MAX 50s TYÖAIKA KONEILLA.