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

  • Sunnuntain Pitkä Workout

    45min laadukkaasti
    45s Kevyt kone
    10 Burpee + viivahölkkä
    10 Kevyttä seinäpalloa
    5+5 Dead bug
    10-15s kuppipito
    10-12 Selänojennus boxilta kaverin kanssa
    6-8 Takareidet soutulaitteella
    6-8 Etureisinosto
    6-8 Vipunosto sivuille

  • Perjantai 21.3.25. 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
    10+10 single arm plate press (tarjoilija ote)

    Strenght
    Build to heavy 5 rep set on Pause Overhead Squat
    2x8reps@35-50% and 4x5reps @60-80% of 1rm. On last set 1-2 RIR.
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

    Dumbbell Snatch (muscle or power)
    2x6+6 reps @climbing to workout weight
    2x10+10 reps@workout weight
    rest 1-2 min bwn sets

    Metcon
    3 rounds for time (10 min time cap)
    25/20 calories ski erg or 20/15 calories air bike @moderate pace
    10+10 single arm db thruster @15/22.5kg

  • Saturday Madness Workout

    Partner workout
    WOD 0:00-15:00
    Buy in: 100/75 Machine cals (divide anyhow)
    Then
    AMRAP of:
    2 Squat Cleans, 70/47 kg (divide anyhow)
    2 Synchronized Burpees
    4 Squat Cleans,
    4 Synchronized Burpees
    6 Squat Cleans,
    6 Synchronized Burpees
    ...
    Continue adding 2 reps each round to each movement until time expires.

    RX+: @80/55 kg

    --Rest 5 min--

    WOD 20:00-35:00
    Buy in: 100/75 Machine cals (divide anyhow)
    Then
    AMRAP of :
    2 Shoulder-to-Overheads,70/47 kg (divide anyhow)
    2 Synchronized Toes-to-bars
    4 Shoulder-to-Overheads,
    4 Synchronized Toes-to-bars
    6 Shoulder-to-Overheads,
    6 Synchronized Toes-to-bars
    ...
    Continue adding 2 reps each round to each movement until time expires.

    RX+: @80/55 kg

  • FRONT SQUAT Strength

    Front squat

    5-4-3-2

    E3MOM / (3 s pause bottom of squat) / 0-1 RIR

  • Partner workout Workout

    Partner Workout
    25min Amrap

    20 Deadlift 60/40kg IGYG
    20 Sit Up IGYG
    20 Box Jump Over IGYG
    12/10cal Machine Syncro

  • Morning Intervals Workout

    4x 8min ON/90sec OFF

    ”I Go-You Go”

    A. 10/7 Cal Row
    8x7,5m Shuttle Run

    B. 10/7 Cal Bike
    8 Box Jump Overs

    C. 10/7 Cal Ski
    8 DB Snatches

    D. 10/7 Cal Echo Bike
    8 KB Swings

  • 11.9.2024 SNATCH BALANCE -- prog. II Strength

    2x3@barbell,
    1@up to the maximum of the day,
    then do 1x2@75% of that max, sn-%, rest btw sets 2min

  • PUSH PRESS Strength

    Push press

    6-6-4-4

    E2,5MOM / 1-2 RIR

  • Cfs painonnosto 15.3 Tempaus Workout

    Tempaus treeni

    High hang Power snatch

    4x3 kevyt paino 45-55%

    Snatch balance

    4x2-3 60-75%

    Snatch 2x pause + snatch (klusteri)

    2x 1+1 70%
    1x 1+1 75%
    4x 1+1 +75%

  • Leuanveto Strength

    3x 8 @haastava