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 Workout

    Easy pace cardio
    3 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 6-8 hang power snatch @30/42.5kg or 25/35kg, go every 1 min
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 8-10 bar facing burpees , go every 1 min

    rest 1-2 min and then

    3 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 6-8 tng power clean&jerks same weight, go every 1 min
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 5-15 bar mu / c2b / pull ups , go every 1 min

    Open Prep Treeni
    4 sets
    10 hang power snatch @42.5/30kg or 25/35kg / alt round 10 tng power clean&jerks
    15 bar facing burpees
    20/15 calories ski erg
    25 wall ball
    50 double unders
    rest 3 min bwn sets

    Tee nämä setit nousujohteisella vauhdilla, joka kierros lisätään vauhtia ja opetellaan
    tunnistamaan itselle sopivaa tyoskentely vauhtia.
    Tee kaikki setit niin että pidät moderate pace cardiolla (20-30 min pr pace)
    eka/toka kierroksella teet liikkeet 2ssa osassa niin että pidät taukoa 10-15 sek välissä
    3/4s kierroksella teet liikkeet putkeen tai yrität
    tauko 10-15 sek kun vaihdat liikkeestä toiseen

    Huom. Tämä on harjoitus, ei ole tarkoitus vetää kisavetona. Ne kisavedot on openeissa.

    Open prep 2
    emom 12
    odd : 45 sec of cardio machine
    even : 30 sec of bar mu, c2b, pull ups

  • OPTIONAL ACCESSORY Workout

    2-4rounds

    10+10 Db seated press
    10 GHD hip extension
    40-60s D-ball hold

  • Barbell Klubben Strength

    A.1) Snatch high pull + power snatch + snatch
    1+1+1> 60%~10min

    B.1) Snatch
    60%×2 70%×2 80%×2(×2) 85%×2

    C.1) Clean
    60%×2 70%×2 80%×2(×3)

    D.1) Jerk off rack
    60%×2 70%×2 80%×2(×3)

    E.1) Romanian deadlift
    5×3 heavy

  • 15.2.2024 EMOM Workout

    EMOM 12

    1 minute : 1-3 BMU / 3-5 CTB / 4 -7 Kipping Pull-Ups
    2 minute : 1-3 Wall walks
    3 minute : 6 - 12 Pistols

  • 15.2.2024 "Sitä kysytään ja toista katotaan" Workout

    5 Sets x Every 4:30

    5-7 Reps Dumbbell Bench Press. Tempo 3 down, pause, 1 sec up
    10-15 Bicep Curls w/ Barbell
    10-15 Hollow, toes to post

  • Cupid's Chokehold Workout

    PARTNER WORKOUT
    IN TEAMS OF 2.

    AMRAP x 30 MINUTES
    60/50 Cal Bike/Row/Ski
    50 Total Partner Lateral Ball Throw
    40 Total Ball Goblet Alt. Reverse Lunges
    30 Synchro Up-Downs

    • Throws and Up-Downs are done together. Split work all other work as needed.
    • Happy Valentine's Day!

  • Painonnostotunti: 12 MIN OTM - PUSH PRESS, PUSH JERK, SPLIT JERK behind the neck Strength

    PUSH PRESS, PUSH JERK, SPLIT JERK behind the neck
    (60% of Push Press 1RM)(90sec rest)
    Record max weight used.

  • WOD 12/02/24 Workout

  • Build it Workout

    3 rounds
    6 barbell strict press behind neck
    12 + 12 Bulgarian squat: quad focus

    3 rounds
    6 barbell narrow grip bench, legs up
    10 banded hamstring

    3 rounds
    15 + 15 standing banded leg adduction
    25 box dips

  • Conditioning 11-02-2024 Workout

    EMOM x 30 MINUTES
    MIN 1&2 - Max Cardio Choice
    MIN 3 - :45 Strict Pull-Ups or Ring Rows
    MIN 4 - :45 Push-Ups or Incline Push-Ups
    MIN 5 - :45 Lunges
    MIN 6 - :45 Sit-Ups