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

  • Push Press Strength

    4 sets of:
    Push Press x 8/8/8/6 @20X0 4sek stopit 8-sarjoissa viimesillä 3 toistolla!!
    Rest 2 min
    Single Arm DB Bent Over Rows 8/8/8/6 @2010 (Tee toistot ensin heikommalla puolella ja sitten vahvemmalla)
    Rest 2 min

  • Shoulder Press 8 RM Strength

    Shoulder Press 8 RM

  • NBT Workout

    3X12min EMOM/2’

    A)
    1. 6 D-ball over Shoulder
    2. 10 Pistol squat
    3. Max reps BMU / Rmu
    4. Rest

    B)
    1. 10 DB Front rack Lunges
    2. 12-15 GHD sit ups
    3. Max reps Hswalk (with pirouettes)
    4. Rest

    C)
    1. 12-15 cal row
    2. 8-12 HSPU
    3. Max reps Rope climb
    4. Rest

  • Basic Workout

  • 20.12.2024 FRONT SQUAT Strength

    5@barbell, 3@50%, 3@60%, 2@70%, 1@up to 100%+, rest btw 3-5min

  • Torstai 7.8. Strength

    Penkki

  • WOD Workout

    2x 5min AMRAPit/ 5min tauko

    A)
    12m Eturäkkilunge (2× kp/kk)
    4-8-12-16... Burpee

    B)
    6-8 C2B/Leukaa
    4-8-12-16... Cal

  • 4x6 back squat Strength

    -increase from last week
    -RPE 8-9
    -2-3min rest

  • Treeni 4 (PE) Workout

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

    Metcon
    Rounds 1-2:
    4-5 min bike erg @very easy/easy + 2x2-5 ring or bar muscle ups (banded), rest 30-45s bwn set
    Rounds 3-4:
    4-5 min ski @very easy/easy + 2x4-6 medball side toss per side R/L , rest 30-45s bwn set
    Rounds 5-6:
    4-5 min air bike@very easy/easy + 2x8-12 db bench press + 4-8 c2b pull ups or pull ups, rest 30-45s bwn set
    Rounds 7-8:
    4-5 min rowing@very easy/easy + 2x40-60m farmers walk with 24/32kg kb's, rest 30-45s bwn set

  • Treeni 3 (TO) Workout

    Warm Up
    3-5 min of cardio machine work as overall warm up for body
    5 min of speed ladder drill work as overall warm up for body
    3x10 lateral jumps (sivuttain hypyt, pidä tasapaino ja yritä reippaahkoa ponnistusta joka hypyllä, kädet myös rytmiin) 1 min rest bwn
    then some mobility&squat preps and go for it

    Strenght
    In the hole front squat 4x5reps @55-60-65-65% of 1rm (perfect form, try to push hard up, controlled down and pause each rep ofc)
    rest as needed bwn sets

    Weightlifting
    3x1 clean pull + 1 hang power clean + 1 push press + 1 hang squat clean + 1 split jerk@35-50%
    3x1 hang power clean + 1 hang squat clean+ 2 split jerk @60-75%
    3x1 hang power clean +1 hang squat clean+ 1 split jerk @80-90% of 1rm
    rest as needed bwn sets

    Metcon prep:
    2 sets
    4-6 bfb + 4-6 dl (add weight) + 2-3 box jumps + 4-6 ttb
    rest 1-2 min bwn sets

    Metcon
    6 sets, new set every 3 min:
    odd : 8-12 bar facing burpees + 6-8 deadlifts @50-60% + 4-6 box jumps @50-60/60-75cm (sharp ones)
    even : 8-12 toes to bars + 6-8 deadlifts @50-60% + 6 box jumps @50-60/60-75cm
    time target sub 1 min each round, speed/power workout. fast moving.

    Cool down
    5 min light cardio