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

  • Bench Press Strength

    5x5 Bench Press
    Set 1: @70%
    Set 2: @75%
    Set 3: @78%
    Set 4: @80%
    Set 5: @82%
    - Rest 2min btw sets.

  • 40 min Alkavalla 2 min Workout

    40 min Alkavalla 2 min

    1. Laite
    2. Sammakkopumppaus 20-30
    3. Naruhyppy 50-60 tupla tai 100 yksittäinen
    4. Yhden käden kahvakuulaheilautus käden vaihdolla 20-30

  • Sunday lifting Workout

    Tempausveto + tempaus riipusta polven alta
    2x 1+1 @70%
    2x 1+1 @73-75%

    Tempaus
    4x2 @+75%

    Rinnalleveto + ylöstyöntö
    4x 1+2 @70-80%

  • Perjantai 10.2.23. FN Workout

    Treeni 3
    Warm Up
    3 rounds
    1 min cardio
    12-16 cossack squats
    6+6 single arm plate ohs
    10 push ups

    Strenght
    Overhead squats 5-4-4-5 reps @60,70,75,60%
    rest 1.5-2 min bwn sets

    EMOM 9 of thrusters , barbell taken from floor
    min1 ) 3 reps @65%
    min2 ) 2 reps @70%
    min3) 1 rep @75% of 1rm thruster/push press

    Metcon
    3-4 sets
    250/300m rowing or 16/20 cal air bike
    12-20 push ups
    3 hengen kiertona, aina kun laite vapautuu, uusi kierros käyntiin.

  • 110223 Lauantai Workout

    WOD-liigan karsintalaji 2
    "Miten tää kantsii jakaa?"

    Row for time:
    3 000m (miesparit)
    tai
    2 750m (sekaparit)
    tai
    2 500m (naisparit)

    Soutumetrit jaetaan vapaasti. Aina, kun soutaja vaihtuu, tulee parin tehdä synkronoituja ilmakyykkyjä nousevassa sarjoissa: 10–15–20–25–30–35…

    Time cap: 15 min

  • Snatch Strength

    10 sets of Snatch
    Sets 1-5: 3 @70-75%
    Sets 6-8: 2 @75-80%
    Sets 9-10: 1 @85%
    - Rest as needed between sets.

  • EMOM 15 (3rds) Workout

    1: 12/10cal Ski
    2: 12 WB 9/6kg
    3: 12 T2B
    4: 12 Ring Dips
    5: Rest

  • EMOM 9 Workout

    EMOM 9:
    1: 10 KBS (RU) 24/16kg
    2: 3-5 High Box Jumps 80/60cm
    3: 7-10 Burpees

  • 45min of Monostructurals Workout

    60s on 30s off for 6 rounds:
    a) row
    b) air bike
    c) box jump / get over
    d) bike erg/ski
    e) burpee

  • Perjantai 3.2.23. FN Workout

    Treeni 3
    Warm Up
    2 rounds
    1 min row
    1 min air bike or bike erg
    10 ring row
    10 scapula rolls
    10 alt leg v-ups
    10 good morning with db/plate againts chest
    10 walking lunges

    Metcon
    Emom 28 or 32 (7 or 8 rounds)
    1) Rowing x 50sec (14-13/11-10 cal)
    2) TTB x 6-12reps or V-ups x 10-15 (max 30s)
    3) Air Bike x 12-9/9-7 cal (max 50s) (tarkoitus pitää mod/fast pace)
    4) Suitcase deadlifts x 8-10 reps each side @12-20/24-32kg

    Accessory Work
    3x15/15 seated db press @5-10/10-15kg
    3x15-20 hamstring curls on rower
    rest as needed