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

  • FRONT SQUAT Strength

    Front squat

    6-6-4-4

    E3MOM / 2-3 REP IN TANK

  • 2.12.2024 SNATCH PULL Strength

    *full foot, use straps

    3x2@85%, sn-%, rest btw sets 2min

  • Maanantai 2.12.24. FN Workout

    Warm Up
    2 sets
    5 inch worm + push up
    :30 bar hanging
    10-15 banded good mornings

    Metcon (zone 2) (time cap 50 minutes)
    3 rounds
    3-4 min rowing + 30-50m sandbag carrying bear hug
    3-4 min ski erg + 60-80m farmers walking
    3-4 min air bike / bike erg + 3-5 wall walks
    aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

  • Keskiviikko 4.12.24. FN Workout

    Warm Up
    5 min mobility
    2 sets
    5 clean grip deadlift
    5 hang muscle cleans
    5 pause front squat
    5 push press with pause at top
    1-2 min cardio

    Strenght
    10-8-6-4 reps of
    touch n go power clean&jerks @45-65% of rm pc&pj
    rest 2-3 min bwn sets
    Pause FS (2-3sec) + FS 5x1+2 reps @60-80% of 1rm front squat
    rest 2 min bwn set (pause is in bottom of squat)

    Metcon
    Tabata of
    odd : kb swings @24/16kg
    even : wall ball shots @9/6kg
    4 times both movements

  • Tiistai 3.12.24. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio machine

    4 inch worm with push ups
    4 russian baby strech
    8 burpees
    8 romanian deadlifts with barbell
    8 thrusters

    Strenght
    Deadlifts 5x5reps, building in weights
    perform 8-12 push ups right after deadlifts
    rest 2.5-3 min bwn sets

    Metcon
    For time
    10-9-8-7-6-5-4-3-2-1 reps of
    Box Jump/step ups, step down
    Wall Ball Shots

  • WOD Workout

    10x 3min

    A)
    7/9 Cal
    7 T2B / Istumaannousua
    7-10 Seinäpalloa

    B)
    8 Tempausta riipusta (2×KK/KP)
    6 Boxin ylitystä
    6-8 Burpeeta KP:n yli

    -Kerran setti läpi, loppuaika lepoa
    -Vuorotellen A ja B, jokaisesta setistä tulisi jäädä vähintään 1 minuutti lepoa

  • Basic conditioning + accessory Workout

    1) AMRAP 18:
    3min erg
    6-8/6-8 hanging KB knee lift
    10-12 superman raise
    25s+25s CPH plank hold

    2) AMRAP 18:
    3min erg
    15m plate weighted bear crawl
    10 miniband shoulder press
    30-60s active hang

    KB knee lift:

    Miniband press:

  • Warm up Workout

    AMRAP 7:
    1min easy erg
    8 scapular pull up
    10m bear walk + 10m reverse bear walk
    10 alt. cossack squat

  • MPF WOD Workout

    WARMUP
    45-60 sec Segmental cat/ cow
    45-60sec Scapula push up circles
    45-60sec 90/90 + pigeon

    BACK
    6-10 Back roll dragon
    6-10 Wall bridget rotation
    6-10/side Windmill
    6-10 Back rotations with plate

    HIPS
    6-10/ side Hip lean+ ext. rotation
    6-10/side Hipflexor stretch + sidebend
    6-10/side Sideplank clamshell
    6-10 Calf raises on wall plank

    SHOULDERS
    6-10 Shoulder flexion with miniband
    6-10/ side Internal+ external rotation with DB
    6-10 Prone shoulder extension with stick
    6-10/ position Wrist circle+ finger extension+ forearm rot.

    NECK: 5min
    45s Quadruped neck car
    10 Neck curls

  • LONG ENDURANCE WITH PUMP Workout

    3-5sets:

    3min On / 1min Off
    1) 5-15 strict pull up + remaining time easy bike
    2) 10-20 push up + remaining time easy bike
    3) 10-20 ttb + remaining time easy bike

    EASY PACE MACHINES / Target PK 2 / or nose breathing only / Total 36-60min