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

  • Rowing intervals Workout

    Rowing intervals
    500m row / moderate
    500m row / fast
    500m row / fast
    500m row / fastest
    E4MOM / fast not all out

  • Power snatch Strength

    EMOM x12
    4x 1 snatch pull + 1 power snatch (60-70%)
    4x 2 power snatch (70-77%)
    4x1 power snatch (77-85%)

  • NBT Workout

    E3MOM
    3 rounds
    A)
    4 Power Snatch 60/40kg
    
6 OHS 

    10m-15m HS walk

    B) 

    5 Bar Muscle-Ups/ C2B 

    10 pistols

    10 DB Push Press (2x 22,5/15kg)

    C) 

    10 Bar over Burbee 

    1-2 rope climb

    12 HSPU

    D)
    30 DU’s
    7 Ring dips
    5 D-ball over Shoulder

  • Lepopäivä Workout

    Rest day - what did you do?

  • Long Endurance Workout

    E6MOM x7-10 rounds:

    5-10 hspu / scaled with abmat
    5-10 c2b / scaled pull up
    * remaining time easy pace bike (ave pk1-2 )

  • Treeni 4 Workout

    Warm Up
    3 rounds
    1 min ski,row,ski
    6+6 bodyweight bulgarian squat (strech/prep for pistols)
    5-10 strict chin ups
    :15-25 ring support / dip hold play as you like

    Strenght
    Weighted Pull ups + Weighted ring dips 3x5+5reps (use mod to mod/heavy weights)
    rest as needed bwn sets

    Gymnastic Strenght/Stamina
    Ring Mu, Bar Mu, (C2B or Pull Up+Ring Dip) repetition program
    2-4x5reps + 2x4 reps + 1x3 reps + 1x2 reps
    Total volyme is 23-33 reps.
    or
    2x2reps + 8x1 rep
    Total volyme is 12 reps.
    rest as needed bwn sets

    Metcon
    Every 5 min for 20 minutes (4 sets)
    200m run @mod/fast pace
    2-4 rope climbs
    10-20 pistol squats (scale to pistol to target behind, example "plates or bench")
    time target sub 3 min on each round.

    Accessory Work
    Perform L-sit hold for 40-60s (partitioned anyhow, example 4x10-15seconds or so) rings/parallettes/ bwn boxes
    Perform Hollow Rocks 1 minutes (partitioned anyhow)
    Pefrorm Side Planks 2x45/45sec no rest bwn

    Optional Extra
    20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

  • Treeni 2 Workout

    Warm Up
    Jos Pyöräilet paikalla riittää se yleislämmöksi sit vähän venyttelyä ja juoksun herättelyä, muuten ota
    800m kävely&hölkkä/juoksua alle ennen preppausta:
    Preppi:
    20 aitojen ylitystä eteenpäin askeltaen vuorojaloin
    10 kylki edellä aitojen yli (ensin vasen/sit oikea puoli, johtavan puolen jalka ensin "aidan yli)
    10 askel eteen ja samalla polven nosto syliin ja pakaran venytys
    10 askel eteen ja pakara venytys lyhyesti polvesta koukistaen
    10 askelkyykky + kurotus
    10 askelkyykky kävely + kierto
    20 tinasotilas kävelyä
    30 polven nostoa
    30 kantapäät pakaraan
    10/10 käsien pyörityksen eteen/taakse kädet koukussa
    5/5 lantion pyörittelyt seisten paikallaan
    kaikista aina se kävely palautus, tän perään huikkaa vesipullosta ja sitten vielä 80-90% effortilla herätellen
    20-40-60m kiihdytykset juoksu vauhtia hakien

    Run Workout
    3 Sets
    800m @ fast/faster/fastest pace
    5min rest bwn sets
    Do 200m Walk during rest.

    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.

  • Treeni 3 Workout

    Warm Up
    1:00 easy row -> :30 mod row
    1:00 easy row -> :30 mod/fast row
    then same thing with ski erg and bike erg/assault runner (so 3min warm up on each machine)

    WOD (kardio sessio lämmittelyineen/pikku mobilityineen 40-45min) huilaa 5-10 min ja aloita nostelut + ota energiaa
    15/20 calories of row (mod/fast)
    rest 1 min
    12/16 calories of row (fast)
    rest 1 min
    9/12 calories of row (faster)
    rest 1 min
    15/20 calories of ski (mod/fast)
    rest 1 min
    12/16 calories of ski (fast)
    rest 1 min
    9/12 calories of ski (faster)
    rest 1 min
    15/20 calories of bike erg or assault runner (mod/fast)
    rest 1 min
    12/16 calories of bike erg or assault runner (fast)
    rest 1 min
    9/12 calories of bike erg or assault runner (faster)
    rest 1 min

    Masters 45+/Scaled do same calories than last week again!
    eli ensin soudat 15/12 cal, lepo 1min, soudat 12/9 cal, lepo min ja soudat 9/7 cal ja lepo 1. -> ski erg next

    MOD/FAST = n.12-15 min pace
    FAST = n.7-10 min pace
    FASTER = n.4-6 min pace

    Strenght
    Flat Foot Snatch Pull + hang flat foot snatch @ 35-50%x3x2+2reps
    snatch pull + hang Snatch + snatch @60-80% x 1+1+1 reps x 4-6 sets

    hang Power clean+push press+squat clean+split jerk @35-50% 3x 1+1+1+1 reps
    Flat Foot Clean Pull + Hang Squat Clean + Split Jerk @60-80% x 4-6 sets

    Accessory Work
    3 sets
    10-15 standing trunk twits with banded (pause 1s each rep)
    40-60sec bear hug sandbag hold
    rest 1-2 min bwn sets

  • Conditioning Workout

    2 sets:
    3 Rounds:
    200m Run
    5-7 Pull-ups
    5-7 Burpee Box Jump Overs 60/50cm
    - Rest 3min btw sets

    TC 15min

    This is a sprint. Your round time should be max 2 minutes. Scale your reps accordingly.

  • Shoulder Press Strength

    7 sets of Shoulder Presses
    Set 1: 5 @60%
    Set 2: 4 @65%
    Set 3: 3 @70%
    Set 4: 2 @75%
    Set 5: 1 @80%
    Set 6: 6 @65%
    Set 7: 6 @70%
    - Rest 2min btw sets