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 25.4.25. 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 raise
    10 sumo deadlift high pulls wih kb

    Strenght
    Build to heavy 3 rep set on Dead Stop Sumo Deadlift
    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)

    Strict Knee raises / Strict Toes to bars
    2x6-12 reps @warm up sets
    2x6-12 reps (hard set)
    rest 1-2 min bwn sets

    Metcon
    12 min emom
    1) rowing
    2) double unders
    3) ski
    4) box jump overs
    working time is on row/ski x 45 sec / on box/du x 30-40 seconds

  • Partner work Workout

    W/ Partner 3min on / 1min off x5, YGIG:
    30 / 26 / 22 cal machine
    20 hang power clean
    10 stoh
    20 box jump
    30 sit up

    Rx: 50 / 35kg, 60 / 50 cm

    Treenin flow:
    Jatkakaa siitä, mihin jäitte edellisellä intervallilla.

    RPE 8-8,5

  • Superset Workout

    Supersets
    Bench + Barbell Row
    5 x 8

  • WOD Workout

    Emom 10min x2 (+1min tauko välissä)

    1) 6 Mavea (keskiraskas)
    2) 3-10 T2B tai linkkari

    1) 3-5 Boxihyppyä
    2) 8-16 KP-tempausta

  • 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!!!