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

  • Upper body building Workout

    30s on - 30s off x16:
    a) leaning db lateral raise, left
    b) leaning db lateral raise, right
    c) bb floor press
    d) rest

    Target RPE 9-10.
    In a & b, start with your weaker arm and match the reps & weights with the stronger one. Aim to increase weights / reps from last week.

  • Power Clean + Squat Clean Strength

    Every 2:30 x 6:
    Power Clean + Squat Clean
    Sets 1-2: @80% 1RM Power Clean
    Sets 3-4: @82%
    Sets 5-6: @85%

  • 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.