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

  • ”The Mother Lode” Workout

    AMRAP 20:
    3-6-9-12-15...
    Hand Release Push-ups
    Kettlebell Swings 24/16kg
    Wallballs 9/6kg

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min row, run, or ski
    12-16 cossack squats
    12 gtoh oh + halo (levypainonnosto jalkojen välistä ja kierto pään ympäri 5-15kg)
    :20-30s side plank R&L

    Strenght
    Sumo DL 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    perform 5+5+5 high box jumps, but safety first! (60-75cm)
    rest 3 min bwn sets
    Snatch Balance + Overhead Squat 4-5x2+2reps @1x65 and 1x75% and 2-3x80%
    rest 2 min bwn sets
    Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.

    Metcon
    8 min amrap
    2-3 rope climbs (target about 1min)
    10 toes to bars
    12 box jumps to 50/60cm, step down

    rest 2 min

    8 min amrap
    4 sandbag cleans @35-45/55-70kg
    8 toes to bars
    12m hs walk or 4 wall walks

    target 3-4 rounds per set
    Keep steady 80% effort pace

    Accessory Work
    3x12-15 barbell romanian deadlifts
    3x10/10 single arm seated db press
    3x30 weighted twits + 12-20 seated knee tucks
    rest as needed

  • WOD Workout

    Every 5 Min x 6 Sets
    21/15 Cal Row Ski Or Bike
    18 Wallball
    9 Burpee Swings
    *Goal Steady Pace every set
    *Timecap 4 min per set

  • Midline Workout

    3x1 Min Weighted plank
    90 seconds rest between efforts
    start min 15 kg plate

  • Snatch Grip Deadlift Strength

    5 x 5 @80% Snatch Max
    *Perform 12 Strict Abmat Sit ups btw sets

  • Snatch Push Press + Snatch Balance Workout

    2 x 2+2 @65%
    3 x 2+1 @70%
    *@snatch max

  • Treeni 4 Workout

    Warm Up
    3 rounds
    1 min row
    10 barbell military bench, add weight a little round by round.
    :20-30s L-Tuck Hang from pull up bar
    5+5 squat strech
    10-15 air squat jumps

    Strenght
    Bench Press 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    perform 5-6 hardened ring row right after, fast up, control down. (pitää tulla suht säpäkkänä)
    rest-3 min bwn sets

    Metcon
    15-12-9 reps for time (masters 45+ = 42.5kg/30kg)
    hang squat clean@35/50kg (pilko hang osiot 2 osaa)
    bar facing burpees
    time target sub 5-7 minutes.

    Accessory Work
    3-4 rounds kiertona tai yksi liike kerralla
    3-4x 1 min crossover single under training
    3-4x 8-12 strict dips (telineessä)
    3-4x 8-12 goblet hold reverse lunges @20-24/28-32kg (4-6 siis per jalka)
    rest as needed

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio

  • EASY: Devil's run Workout

    E6mom x5
    2-400m run - 10 s.a. db devil's press

    Target: rounds ~2,5 min TC: 3 min / interval.
    Aim for the same pace for all the movements.

  • WARM UP Workout

    EMOM x 8-12-
    1) echo
    2) 5 deadlift + 5 clean pull + 5 muscle clean
    3) echo
    4) 5 good morning + 10 reverse lunge

  • BBC Weightlifting - Lauantai Workout

    WARM-UP

    3 Rounds of:
    :45s Row erg
    3 Pull-ups
    6 Push-ups
    9 Air squats
    :45s Ski erg
    5 Snatches
    5 Snatch grip push press behind the neck
    5 Overhead squats

    SNATCH

    Build up to a heavy, but fast single in 12:00 minutes.

    CLEAN AND JERK

    Build up to a heavy, but fast single in 12:00 minutes.

    BACK SQUAT

    Every minute on the minute:
    1-7) 1 @ 75%
    8) 7 @ 65%

    OPTIONAL (BONUS)

    Every minute on the minute for 40:00 minutes of:
    1) 15/12 Calories row
    2) 12/9 Calories ski
    3) 2 Rounds of “Cindy” or 1 Round of “Mary”
    4) Rest

    ”Cindy”:
    5 Pull-ups
    10 Push-ups
    15 Air squats

    “Mary”:
    5 Handstand push-ups
    10 Pistol squats, alternating legs
    15 Pull-ups