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
    2 rounds
    2 min ski erg, 2nd round rowing @easy/mod
    15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
    30-45s supinated grip bar hang
    30-45s front leaning on low rings (punnerrus lankku pito)
    then start strenght part

    Strenght
    5 supersets of :
    3 Pause Bench Press + 3 weighted Strict Pull Up
    2-3 min rest bwn sets
    start at 60/30% of 1rm and build up 5% on bench and 5-10% with pull ups on each set
    going heavy at the end but not to maximum. ens viikolla kisat niin pitää jättää varaa.

    Metcon Prep
    2 sets
    1-3 bar muscle ups / c2b pull ups
    2 devils press, first round lighter, second rx
    6/5 calories ski erg
    4 weighted box step overs, first round lighter, second rx
    rest 1-2 min bwn sets

    Metcon
    30 min emom
    1) bar muscle ups or c2b pull ups x 4-8 reps
    2) devils press x 3-4 reps @rx db's
    3) 12/9 calories ski erg
    4) weighted box step overs x 8-10 reps with rx db's
    5) rest minute

  • Bulgarialainen askelkyykky Strength

    4x6+6

  • Day 65.3 Workout

    3x Max Reps Strict Handstand Push-ups

    • Scale as needed

    Mark the total number of reps

  • OPTIONAL Workout

    2-3sets:

    3-10 strict pull up
    10 barbell good morning

  • METCON Workout

    For time:

    10m kb fr walking lunge@24/16kg
    10m hs walk/ 3 wall walk
    15 ttb

    10m kb fr walking lunge
    10m hs walk/ 3 wall walk
    12 ttb

    10m kb fr walking lunge
    10m hs walk/ 3 wall walk
    9 ttb

    TARGET UNDER 6min, TIME CAP 9min / SCALE WEIGHT OR REP SCHEME IF NEEDED

  • POWER SNATCH + HANG POWER SNATCH Strength

    6-8sets:

    3-4x 1 power snatch + 2 hang power snatch 70-80%
    3-4x 1 power snatch + 1 hang power snatch 80-90%

  • STRICT PRESS Strength

    Strict press

    10-10-8-8

    E2,5MOM / 2-3 RIR

  • Treeni 2 Workout

    Warm Up

    2 Sets
    60 Sec Overhead Opener
    45 Sec Pigeon Stretch (per side)
    2 sets
    1.5-2.5 min ski/row/air bike
    6-8 kb bottom up press R/L OR incline cuban press x 8-12
    6-8 single arm ring row R/L
    30-45s ring push up plank hold

    Strenght
    4 x Supersets
    5 tempo pause bench press @60-70% of 1rm
    5 weighted chin ups @30-50% of 1rm
    rest 2-3 min bwn sets

    Metcon
    2 rounds
    6-8 min easy rowing + 30-50m sb carrying on shoulder R/L
    6-8 min easy ski + 3-5 rope climbs
    6-8 min easy bike erg + 20-40m hs walking / 6-10 wall walks

    vetotahdit/pyöritysnopeudet
    soutu 18-22 s/m, hiihto alle 27 s/m ja bike erg 65-75 rpm

  • 7.8.2024 FRONT SQUAT -- prog. II Strength

    3x3@70%, fs-%, rest btw sets 3min

  • 7.8.2024 POWER CLEAN + CLEAN from KNEE + SPLIT JERK -- prog. II Strength

    2x2x[1+1+1]@barbell, 3x1x[1+1+1]@55, jerk-%, rest btw sets 2min