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

  • CrossLifting Workout

    A:
    Daily max of :
    1 Cluster + 2 Push Press
    - build up in 5-6 sets
    - 2 mins rest btw Heavy sets
    - No JERK!

    B:
    Partner WOD ( You GO , I GO )
    3 rounds for time :
    20 squat clean @60/43kg
    20 push jerk
    20 bent over row
    Timecap : 15 mins

  • Voima - maanantai, tiistai Workout

    LÄMMITTELY
    3-5min ergo
    Sitten 3 kierrosta:
    10 penkkipunnerrus (kevyt)
    10 Pull over käsipainolla (kevyt)
    10 istumaannousu
    10 ilmakyykky

    PRIMER
    3x4 Penkkipunnerrus

    -3s lasku, 3 s stop pohjassa
    -hyvä hallinta
    -nouse hieman painossa
    -noin 1min lepo sarjojen välissä

    PENKKIPUNNERRUS

    3@70%
    3@80%
    3+@90%

    -vähintään 2min lepo sarjojen välissä

    APULIIKKEET
    3x10 Skull crusher RPE 9
    3x12 Face pull kuminauhalla RPE 7
    3x10 Chest Flies RPE 8

    -1-2min lepo sarjojen välissä
    -liikkeet voi tehdä ns. kiertoharjoitteluna tai yksi liike kerrallaan

  • INTERVALS Workout

    4-5rounds:

    20/15 echo calories
    20 Db snatch@22,5/15kg
    10 burpee box over

    2min rest

    kiihtyvä tahti / vasta kaksi viimeistä kovaa

  • DEADLIFT Strength

    Deadlift

    4x4

    E3MOM / 2-3 + RIR / not too heavy

  • 081224 SPORT Workout

    A) Thruster
    8-6-4-2-1 for load
    Go every 3min

    B) Bar muscle-up practise

    Every 90s for 4 rounds
    1. Set of bar muscle-up + 10-15 wall ball
    2. 18/14 cal erg
    3. Set of toes to bar + 8-10 burpee to target
    4. 18/14 cal erg
    5. Rest

  • 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