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

  • Treeni 2 (TI) Workout

    Warm Up
    3-5 min of cardio machine work as overall warm up for body
    then 2 rounds
    :20+20 sec of kb bottom up carrying (90/90)
    10 scapula pull ups + 10 kipping + hanging until 30-45 sec
    :15-20 parallette l-sit hod
    then 2-3x

    6-10reps of tempo bench press, go up on weighs
    1 half rope climb or 1 normal rope climb

    Strenght
    Bench Press 4x4reps@75-80-80-80% of 1rm
    perform 1 legless + 1 normal rope climbs right after bench or 2+2+2+2 rope climbs
    rest as needed bwn sets

    Skill/Condtioning/Quality training
    3 sets
    2-3 wall walks
    1min of double unders training
    10-15 ghd sit ups
    quality set of bar muscle ups (goal 2-8 reps)
    rest 1:1 bwn sets

    Metcon
    3 rounds
    8 toes to bars
    8 box jump overs 60/75cm (masters 45+ 50/60cm)
    7.5m hs walk
    straight to
    2 rounds
    12 toes to bars
    12 box jump overs 60/75cm (masters 45+ 50/60cm)
    7.5m hs walk
    straight to
    16-24 c2b pull ups

  • MA&TI 18-19.8.25. BASIC Workout

    Warm Up
    Speed Ladder Drills for 5 minutes
    then 2 rounds
    10 gtoh + halo
    5+5 plate halos
    10 plate row
    10 plate squat
    then barbell prep for cleans

    Weightlifting
    4x1 high hang power clean + 1 hang power clean + 1 low hang power clean + 1 front squat @light to moderate
    4x1 squat clean + 1 hang squat clean @moderate to mod/heavyish
    rest 1.5-2 min bwn sets

    Metcon
    3 rounds for time
    24/20 calories of row, run, berg, ski OR 20/15 cal air bike
    10 deadlifts @moderate weight max 50% of 1rm (split in 2 sets)
    10 bar over burpees
    time target 10-12 minutes, time cap 15 minutes.

  • Partner Workout Workout

    40-30-20 reps for time:
    - DB Hang Snatches 22,5/15kg
    - Pull-ups
    - WB 9/6kg
    - T2B

  • 18.8.2025 SNATCH BALANCE Strength

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, sn-%, rest btw sets 2-3min

  • Clean Deadlift Strength

    4 sets:
    3 Clean Deadlifts @120-130% 1RM Clean
    - Rest 2min btw sets

  • 17.8.2025 EasyWod Workout

    EMOM 9 ( AMRAP ) Work 0:40/Rest 0:20

    1 Minute : Deadlift 60/40kg
    2 Minute : Sit-Ups
    3 Minute : Air Squats

  • Sunnuntain Pitkä Workout

    45min laadukkaasti

    4min Kone
    6m Mittarimato
    Olkapäät kumpparilla 6-8×:
    Ulkokierto
    Sisäkierto
    Facepull
    Vipu sivuille
    5+5 Sivukyykky pohjassa
    5+5 Yhden jalan mave
    6+6 Vatsakierto

  • Warm up Workout

    8min for quality:
    1min erg
    8 banded pass over
    8+8 DB reverse grip press
    6+6 1-arm ring row
    8 scapular pull up

  • Skill 12’ Workout

    Skill 12min
    BMU / RMU / Ring Dip / HSW

  • WOD Workout

    YGIG 20min laadukkaasti

    X Tuplia/Sinkkuja
    6-12m HSW/ 1-2 WW

    -Ennen jumppaa kokeillaan sopiva määrä tupliin, joka menisi helposti joka kierros
    -Toinen tekee kokonaisen kierroksen ja sitten vaihto