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

  • Clean Strength

    Set 1: 3 @65% 1RM Clean
    Set 2: 2 @70%
    Set 3: 1 @75%
    Set 4: 2 @70%
    Set 5: 2 @75%
    Set 6: 1 @80%
    Set 7: 1 @75%
    Set 8: 1 @80%
    Set 9: 1 @85%
    Sets 10-12: 1 @85-85+%
    - Rest as needed btw sets

  • Shoulder press Strength

    2x6, tunnustelua ens vkon kasin setteihin

  • POWER CLEAN COMPLEX Strength

    6-8sets:

    power clean + hang power clean

    FIND HEAVYISH/ HEAVY COMPLEX

  • Conditioning Workout

    E5M x 6
    200m run
    16 wall ball @9/6kg
    12 pull up

    Rpe 4

    Ideana liikkua reippaasti, mutta tavoite säilyttää sama vauhti treenin loppuun asti. Jokaisen intervallin jälkeen täytyy jäädä vähintään 2min lepoa.

    Skaalaukset: run - matka wall ball - paino pull up - reps minim 8 - jumping

  • Pe 28.3.2025 maastaveto Strength

    Maastaveto 2x2 (87,5-92,5%)

    Vatsarutistus 3x30

    Reisikoukistus maaten kumpparilla 3x30

  • Shoulder Health / Strenght Workout

    3-5 rounds:
    5 KB Windmills L+R (slow & controlled)
    10 DB Sidelying Shoulder External Rotation L+R (light)
    10 Prone Double DB Y-lifts w/ pause
    5 SA KB Bottom Up Presses (slow & controlled)
    10 SA DB Front Raise, pause on top, palm facing up (light)
    10 Seated DB Rear Delt Flies

    • Take it easy and rest as needed. Focus on control and quality movement!!!

  • Maanantai 7.4.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    20 hip bridges / 10+10 single leg hip bridges
    20 alt leg v-ups / tuck ups
    10 tempo goblet squat

    Strenght
    Build to heavy 3 rep set on Back Squat (pause on each rep)
    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)

    Metcon
    4-5 sets of:
    3-4 devils press with 2 dumbbells
    6-8 double db front squat
    8-10 toes to bars or strict knee raises (with small kip)
    alt time full round with partner

  • Keskiviikko 9.4.25. 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 Strict Press (pause on front rack)
    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)

    Banded Strict Pull ups / Strict Pull ups
    2x8 reps @climbing to
    2x12 reps (hard set)
    rest 1-2 min bwn sets

    Metcon
    2x4 min emom / 2 min rest bwn
    odd : 15/12 cal rowing or 12/9 cal air bike (sprint to fast+ pace)
    even : burpee box jump/step overs x 6-10 reps
    pareittain, toinen tekee cardiota ja toinen bbjo.

  • Warm up Workout

    WU: AMRAP10:
    45s erg
    5 downdog to pushup
    10 seated banded pull (tankoon kiinni ylös)
    10 kip swing / kipping knee raise
    20-30 su

  • WOD Workout

    21-15-9 reps, for time of:
    Bar Facing Burpee
    Front Squat, 60/43 kg

    Timecap: 12 mins
    Choose a weight you can do 10 reps unbroken when fresh!

    Extra:
    Barbell abs roll out 4x8reps , rest 60s