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

  • Perjantai 11.4.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    10+10 good morning with barbell (toinen jalka kengän mitan edessä)
    :30 excentric toes to bar/knee raises
    10+10 single arm db thrusters

    Strenght Superset:
    Build to heavy 3 rep set on Dead Stop Deadlift
    3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
    perform right after deadlifts :
    Sharp Box Jumps (50-75cm)
    2x4 reps @climbing to workout height
    4x2 reps@workout height
    rest 2-3 min bwn sets

    Metcon
    12 min amrap
    6+6 single arm thruster with kb
    12 kb swings
    12 push ups
    12 kipping pull ups or ring rows
    target is 4-5 rounds.

  • Maanantai 14.4.25. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    20 reverse lunges / walk lunges
    20 bicycle crunch
    10 kb tater (swing + front squat)

    Strenght
    Build to heavy 3 rep set on Power Clean (no tng, from dead stop each lift)
    3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
    rest 1-2 min bwn 6's) and 2-3 min bwn sets (bwn 3's)

    Metcon
    2x6 min amrap / 3 min rest bwn
    6 bar over burpees
    3 squat snatch @65% of 1rm
    36 double unders (max reps in 45 seconds)
    target is 3-4 rounds per 6 min amrap.

  • 5 rounds for time Workout

    15 toes-to-bars
    20 box jumps
    – Step down from the box.

    Scaled WOD
    5 rounds for time:
    10 sit up
    10 box step up

  • WOD: Partner sweat Workout

    3 rounds for time w/ partner:
    900m row
    90 sit up
    900m ski / run / 1800m bike erg / echo bike
    90 s.a. kb hang clean & jerk / s.a. kb hang snatch / s.a. kb hang clean (24/16)

    TC: 40min

    Treenin flow: Voit vaihdella kakkoskoneita kierrosten välillä tai pitää samana läpi treenin. Kahvakuulaliike 1. kierroksella C&J, 2. kierroksella tempaus ja viimeisellä rive.

    RPE 8

  • Intervals Workout

    Intervals
    6 x 3min On 1:30min Off

    a) 10 Box Over Jump
    10 KBS 24/16kg
    10 Push Ups

    b) 9/10cal Machine
    10 Thruster DB's 2x12/20kg

  • Back squat Strength

    Back Squat Cycle
    5 sets of 4 reps @ 85% of 1RM

  • Strength Workout

    Front Squat
    10 mins to build up to a heavy triple.
    --then--
    3 x 3 @ 80-90% of the heavy triple.
    Go every 2:30

  • WOD: DL, PC & T2B Workout

    7 Rounds for time:
    14 deadlift
    7 power clean
    7-14 T2B / kipping knee raise / v-up

    Rx: 60 / 40 / <60% Clean 1RM
    TC: 20, tavoitekierrosaika noin 2-2,5min, TC vastaa reilua 2:45 kierrostahtia.

    RPE 8,5-9

    Skaalaus & taktiikka:
    Skaalaa painot ja T2B toistot tavoiteaikahaarukan mukaisesti. T2B määrä olisi hyvä tulla ensimmäiset muutamat kierrokset max. 2-3 sarjassa, sen jälkeen saa mennä pienempiinkin palasiin. Rivet ja mavet pitäisi olla sen painoisia, että halutessasi voisit tuoreena tehdä toistot putkeen / tng. Treenissä kuitenkin esim. rivet on fiksua tehdä nopeina ykkösinä tai lyhyinä tng-sarjoina (esim. 4+3).

  • Endurance Workout

    For time 5 rounds:
    13-11-9-7-5
    KB snatches (both hands) 16/12 kg
    Burpee C2B/pull ups
    50/40 cal row

  • Endurance WOD Workout

    For time:
    5 000 m row or 10 000 / 8000 m bike
    At 5:00 30 push ups
    At 10:00 50 air squats
    At 15:00 50 sit ups
    At 20:00 50 lunges
    At 25:00 30 burpees

    40 min timecap.