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

  • Row 1000m Workout

    Row 1000m

  • Hang Power Clean Strength

    4 rounds of:
    3 Hang Power Cleans @65% 1RM Power Clean
    Rest :40
    2 Hang Power Cleans @75%
    Rest 1:00
    3 Hang Power Cleans @65%
    Rest 2min btw rounds
    - Sets need to be done unbroken
    - Focus on good movement

  • Saturday Madness Workout

    6 rounds with a partner;
    6 Squat Clean@70/47kg
    12 Cal Bike/Row/Ski
    18 Lateral Box Jump Overs @60/50cm
    24 Double KB/DB deadlift
    100 Meter Farmer Carry

    Goal: Challenging effort, same weight for carry and DL, splitting all work evenly. Your choice of weight for the carry
    Rx+: 75/55kg

    Timecap: 35 mins

  • Saturday Madness Workout

    AMRAP 26:00 with a Partner
    10 Reps of Complex: 1 Power Snatch + 2 Overhead Squats @52.5/35kg
    20 Burpees
    30 Double Unders
    600m Row or Ski / 1200m Bike
    - Goal: Challenging pace, split all work evenly.

    RX+: 60/43kg, 30DUs each.

    Extra:
    5:00 easy pace Bike, Row, Jog etc
    +
    Hollow Rocks: 20s on 10s off x 8

  • Morning Intervals Workout

    4x
    New start every 8th minute

    Alt A and B

    A) 18-20/12-15 Cal Row
    12-15 Box Jump Overs
    18-20/12-15 Cal SkiErg
    12-15 DB Snatches
    12-15 Wall Balls

    B) 18-20/12-15 Cal Row
    12-15 Box Jump Overs
    18-20/12-15 Cal BikeErg/Echo Bike
    12-15 KB Swings
    12-15 Wall Balls

  • Bench Press Strength

    6 sets of Bench Presses
    Set 1: 3 @80%
    Set 2: 2 @85%
    Set 3: 1 @90%
    Set 4: 3 @80%
    Set 5: 2 @85%
    Set 6: 1 @90%
    - Rest 2-3min btw sets

  • WOD Workout

    12min AMRAP

    8 Raakariveä 50/35kg
    2-4-6-8-10... T2B

  • Keskiviikko 23.11.22. FN Workout

    Treeni 2
    Warm Up for 15 minutes
    Joka laitteella 2 kertaa: 40s easy/20s moderate/10s fast. (3x eri laite/liike)
    then

    strech overall and take easy for couple mins before hitting workout

    Metcon
    6 sets for every one, alt time with partner
    45sec moderate/45s easy/30s fast/30s easy (swich)
    eli 2.5 min töitä, 2.5 min lepoa vuorotellen parin kanssa. Ottakaa 2 kertaa sama laite esim soutu, sit 2x ski ja 2x ab.

    Accessory Work
    3 sets of
    3+3 TGU @moderate or mod/heavy
    5+5 strict alt leg toes to bar/knee raises (try to raise the leg to opposite hand on top so little "twist" on leg raise)
    7+7 windmill (controlled movement)
    rest 1-2 min

    Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.

  • Ke 16.11.2022 perus: penkki Strength

    Lattiapenkki käsipainoilla 3x20

    Kapea penkki Max3
    -eli kolmosen sarjoilla ”päätyyn asti”

    Sotilaspenkki käsipainoilla 3x8-15

    Vipunostot eteen levypainolla 3x8-15
    -täysi liikerata

    Ojentajat kumpparilla 3x8-15

  • Squats Cleans Strength

    3 rounds of:
    4 Squat Cleans @75%
    Rest 1:30
    3 Squat Cleans @80%
    Rest 1:30
    2 Squat Cleans @85%
    Rest 3:00
    - Reps can be TnG or singles