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

  • Keskiviikko 26.7.23 FN Workout

    Warm Up
    2 rounds
    240m light run / 400m run
    12 alt leg rdl with body weight
    12 reverse lunges + twits
    :12 flutter kicks
    12 kb swings light / mod weight
    then test&get ready for workout

    Metcon "Modified Eva"
    5 rounds for time
    600m run (scale to 400m) (3-3.5min cardio work)
    15-20 kb swings 32/24kg (scale to weight)
    10-20 pull ups or 20-30 ring rows (pick good amount for yourself)

    Tämä on tarkoitus tehdä tasaisen reippaalla tahdilla ja kbs/pull ups
    pätkiä 2-3 osaan jotta juoksu ei kärsi liikaa, joten tauota sopivasti.
    Time target 25-30 minutes, cap 35 minutes.

  • Perjantai 21.7.23 FN Workout

    Warm Up (Strenght Day)
    2 rounds
    2 min cardio
    20 band pull aparts
    20 shoulder taps
    10-20 barbell bench press
    10-20 ring rows

    Strenght
    5 sets
    Bench Press 10-8-6-6-6, perform 6-10 strict chin up right after
    rest 2-3 min bwn sets

    Accessory Work
    3-4 sets
    6-12 strict hspu / Box HSPU
    6-12 ring rows
    rest 1.5-2.5 min bwn sets
    then
    3-4 sets
    6-12 weighted sit ups (hold your feet)
    6-12 strict knee raises
    1.5-2.5 min bwn sets

  • 8 x 2 split jerk Strength

    -rest as needed

  • Gymnastic Workout

    Kipping t2b - 10min: tekniikkatreeniä

    AMRAP 8
    5 + 5 DB lunge steps: OH & front rack
    10 hs shoulder taps/ plate steps
    10 leg raises over DB

  • Core Work Workout

    3-4 rounds for quality:
    10 Banded Dead Bugs (2=1)
    10 Down & Ups
    10 Plank KB Pull Throughs (2=1)
    10/10 Pallof Press w/ Rotations
    30sec Side Plank Hold L+R
    - Rest 1-2min btw rounds

  • Successory work Workout

    2-4 rounds, rest as needed
    a) 2 x 8-12 heel elevated goblet split squat
    b) 2 x 15-30s copenhagen plank
    RPE9

    Start with your weaker leg and match reps / time with the stronger one. Aim to increase weight / time / reps from last week.

  • Back squat Strength

    Back squat
    5-4-3-3 (1-2reps in tank)

  • Partner Conditioning 22-07-2023 Workout

    IN TEAMS OF 2
    AMRAP x 15 MINUTES
    15 Box Jumps
    10 Burpees
    5/5 Single DB Shoulder to Overhead
    - Partners will complete every other movement in order. Ex: P1 does 15 Box Jumps, P2 does 10 Burpees, P1 does 5/5 Single DB Shoulder to Overhead etc. P1 works while P2 rests.

  • Treeni 2 Workout

    Warm Up
    2 rounds
    400m light jog/run/mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 up downs
    20 mountain climbers
    rest 20-30 sec bwn rounds

    Metcon
    Run
    8-10 sets
    2 min moderate / 15 sec rest

    rest 10-15 minutes and do some walking, drinking water, strech maybe and get ready
    for the next one.

    2 Sets
    10 sec fast run / sprint @90% effort w/ full recovery (3+min) b/t reps
    -Then-
    1x15sec at fast/sprint pace about 90% effort
    Rest: 5-8min
    400m for time

    Cool down
    3-5 min walk/light jog
    3-5 min kevyttä venyttelyä ja takareisistä vähä happoja veks.

    TAI

    PK 1 - 1h + ajallisesti / PK 2 - 40-50 min (eli zone 1 ja zone 2 alueen tekeminen) Oma valintaista toimintaa.

    TAI

    Kahden treenin päivä eli juoksutreeni + PK

    TAI

    Välipäivä/palauttelua/kehonhuoltoa.

  • STRENGTH Strength

    Deadlift 7x1
    * -nouseva paino
    -lepo 3-4min sarjojen välissä*