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

  • MA&TI 17-18.11.25. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    4 inch worm + push up
    4 russian baby strech
    8 plate gtoh
    8+8 plate halos
    then some barbell prep for power snatch

    Strenght
    Power Snatch 4x5reps@light/mod to mod/heavy
    rest 1-2 min bwn sets
    Power Clean&Jerk 4x5reps@light/mod to mod heavy
    rest 1-2 min bwn sets

    Metcon
    3x2min on / 2 min off
    rowing
    ski erg
    air bike
    one time each machine, alt time with partner. keep mod/fast pace

  • Tempo Front Squat Strength

    3 sets:
    3 Tempo Front Squats 50X1 @70-75% 1RM Front Squat
    - Rest as needed btw sets

  • Lunges 10-10-6 Strength

    Lunges 10-10-6

  • Keskiviikko 3.12.25. FN Workout

    Warm Up
    Do some overall mobility and activation as you like.
    Then movement prep as needed and start workout!

    Metcon
    Rounds 1-2:
    2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
    Rounds 3-4:
    2-3 min bike or run@very easy/easy + 2x8-12 double db romanian deadlifts , rest 30-45s bwn set
    Rounds 5-6:
    2-3 min ski @very easy/easy + 2x4-6 burpee pull ups, rest 30-45s bwn set
    Rounds 7-8:
    2-3 min air bike @very easy/easy + 2x4-6 single arm db power clean, rest 30-45s bwn set

  • Strength Workout

    1 1/4 Front Squat x 3 reps
    - build to a heavy set in 15 mins
    - 2 mins rest btw heavy sets

  • Shoulder Press + Push Press Strength

    3 sets:
    3 Shoulder Presses + 3 Push Presses @70-75% 1RM Shoulder Press
    - 10-15sec Hold on top of the last rep
    - Rest 2min btw sets
    - Focus on good ROM

  • Saturday Madness Workout

    Partner workout

    For time: (YG,IG)
    80/60 Machine Calories
    60 Box Jumps @ 60/50cm
    40 Dumbbell Hang Clean & Jerks, 2x22.5/15 kg
    20 Plate Deck Squats, 15/10 kg
    10 Strict Burpee pull up
    -- then --
    45 Dumbbell Power Cleans, 2x22.5/15 kg
    Machine, 500 m - Partner Holding Front Plank
    30 Dumbbell Power Cleans,
    Machine, 500 m - Partner Holding Front Plank
    15 Dumbbell Power Cleans,
    Machine, 500 m - Partner Holding Front Plank
    -- then --
    4 rounds of: (YG,IG)
    20 Toes-to-bars
    20 Front Squats, 70/43 kg

    Timecap: 35 mins

  • Erg Conditioning Workout

    21 x 40s on / 20s off
    1.row
    2.bike-erg/echo/ski
    3.rest

    @ RPE 3-4; hr 75-85%/max
    -> valitse tavoite ylläpidettävään calorimäärään laitteisiin.

  • Tasapaino Workout

    Tule haastamaan tasapainoaistiasi klo 18

  • Hold it! Workout

    2 x max pito 40/30kg pään yläpuolella
    2 x max pito L-istunnossa lattialla

    Postaa kokonaisaika. Lennosta lähtöjä klo 18-20.