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

  • Maanantai 19.12.22. FN Workout

    Viikko 51
    Treeni 1
    Warm Up
    3 rounds
    1:00 cardio (add speed each round)
    20 face pulls / band pull aparts / pass throughs with light band, change every round
    10 push ups
    5+5 db/kb hang snatch

    Strenght
    Hang Power Snatch 3x8 reps @moderate heavy about 50-60%
    Bench press 3x8 reps @moderate heavy @60-70%
    rest about 2 min bwn sets

    Metcon
    Death by Row and Burpee or Air Bike and Wall Ball shots
    Odd : 8/10 cal row , add + 1 rep each min. With Air Bike start 6/8
    Even : 6 burpee, add + 1 rep each min. With wall balls start at 8 reps.
    Target/goal bwn 12-20 min. 20 min cap.
    yks laite/pallo per pari ja aloitatte ristiin liikkeet.

    Cool down 2-3 min with cardio machine and then do some short streching if ffeeling like it.

  • Team Conditioning (anaerobic intervals) Workout

    In teams of 3, for calories:
    30 x 20s Assault Bike
    - Rest 2min
    30 x 20s Ski Erg

    Only one team member works 20 secs at a time and then rests for 40s while the other 2 members complete their 20s of work. So its 10 x 20s of work / member / machine.
    Score is the total calories completed in all of the intervals.

  • Conditioning 26-12-2022 Workout

    6 SETS
    32 Double Unders
    8 Shoulder to Overhead @70/47.5kg
    32 Double Unders
    Rest 1:00 b/t Sets

  • Miran jouluspessu Workout

    Complete 100 strict pull ups/ 200 kipping pull ups

    Every 2min
    10-20 DU/ 30 singles
    10 DB’s push press

    TC: 30min

  • Finisher 22-12-2022 Workout

    3 SETS
    16 Alt. DB Hammer Curls
    16 Alt. DB Strict Press
    Max Banded Triceps Pull-Downs

  • Oly 16.2. Workout

    1) muscle snatch
    1x3 - 2x2 - 3x1
    Lepo 1-2 min

    2) power snatch
    4-6 x 3 @keskiraskas
    Lepo 2 min

    3) 3-pos snatch (tasku, polven yläp., polven alap.)
    4-6 x 3 @ keskiraskas +
    Lepo 2 min

    4) squat snatch
    2-3 x 3 @ raskas
    Lepo 2 min

  • Push Press Strength

    7-5-3-7-5-3 Push Presses
    Set 1: @60% 1RM
    Set 2: @70% 1RM
    Set 3: @80% 1RM
    Sets 4-6: Heavier than "first round"
    - Rest 2min btw sets

  • Swings & Pulls (Heavy Week) Workout

    A1. Pullup 8/8/6/5 (RPE8)
    A2. Kip swing/T2B x 12
    A3. One leg box jump x 8 o/v
    A4. Sitting Pike Lifts x 10
    3 rounds

  • "Jingle Bell" Workout

    5 Rounds for time:
    30 DU
    10 SA DB Power Snatches L
    15m SA DB OH Walking Lunges L
    10 SA DB Power Snatches R
    15m SA DB OH Walking Lunges R
    Weight: 20/12,5-15kg

    ADVANCED
    50 DU
    Weight 22,5/15kg

    Timecap 20min

  • Core Work Workout

    2-3 rounds, 30 secs per station, for max reps of:
    - Leg Raises
    Rest 15 secs
    - Upper Body Crunches
    Rest 15 secs
    - Forearm Plank
    Rest 15 secs
    - Mountain Climbers
    Rest 15 secs
    - Hollow Rocks
    Rest 15 secs
    - Bicycles
    Rest 1:00