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

  • EasyWOD 23.1.2023 Workout

    Voima
    E3MOM, 4 rounds
    Deadlift x5
    -nouseva paino

    WOD
    Baseline for time
    500m row
    40 air squat
    30 sit up
    20 push up
    10 ring row

  • Strength 22-01-2023 Workout

    3 SETS
    8/8 Barbell Split Squats
    16 Weighted Glute Bridge-Up*
    Rest As Needed b/t Sets
    *Option to elevate feet. DB placed across hips.
    - RPE 5
    - Daily Video: https://vimeo.com/788128379

  • Treeni 4 Workout

    Treeni 4
    Warm Up
    3 rounds
    1 min cardio
    12 cossack squats
    8 wall squats
    4 inch worm with push up

    Strenght
    Overhead squats 5x5 reps @50-55-3x60%
    rest 1.5-2 min bwn sets
    Power Snatch 5x3 reps @65-70% of 1rm
    rest 1.5-2 min bwn sets
    Snatch Pull 3x5 reps @80-90% of 1rm
    rest 1.5-2 min bwn sets

    Metcon
    3-4 sets
    4 min on air bike / 1min rest bwn
    keep moderate/fast pace

    Accessory Work
    3x15+15 single arm db press @5-10/10-15kg
    3x15+15 bodyweight bulgarian split squat
    3x12-16 v-ups + 30s Boath hold + 10s flutter kicks
    rest as needed.

    Ekstratreeni
    20-30 min easy pace cardio work alueella 55-65% of max HR.
    Row, Ski, Run, Bike or Double under training you can mix.

  • SKILL Workout

    SKILL
    DU skills

    5 rounds 30s work/ 30s rest
    Double unders
    plank hold
    air squat

  • Accessories Workout

    3 rounds for quality:
    16 Alt. Handstand Shoulder Taps / HS Walking Steps
    15 Ring Push-ups
    30m Dual KB OH Carry 24/16kg
    - Rest as needed btw movements.

  • Conditioning Workout

    5 rounds for time:
    15/12cal Row
    10 Box Jump Overs 60/50cm
    2 Rope Climbs 4m / scaled: 8 Pull-ups

  • Treeni 2 Workout

    Treeni 2
    Warm Up
    3 rounds
    1 min cardio
    5-10 hr push ups
    15 banded face pulls
    10 toe up RDL

    Strenght
    Push Press 3-4x10 reps @50+55 and 1-2 sets @60%
    rest 1.5-2 min bwn sets
    Bench Press 3-4x10 reps @50+55+1-2 sets @60%
    rest 2-2.5 min bwn sets
    Pidä hyvä asento push pressissä ja hae jaloista voimaa mahd.
    paljon. Paino koko jalalla mahd pitkään dipin aikana ja ylä-
    asennossa tanko vartalolinjaan.

    Metcon
    3-4 rounds for time
    16/20 calories air bike
    8 sandbag cleans @35/45kg (can you go tng on sandbag)
    Masters 45+ only 3 rounds.
    Vuoroin oikea/vasen säkin olalle nosto.
    Go with fast pace on bike but dont start out too hot!
    time target under 8 minutes.

    Accessory Work
    3x15 pinch plate press @10/15kg (purista painoa, aktivoi rintaa)
    3x30 bicep curls @5-10/10-15kg's (vuorokäsin)
    3x30 weighted russian twists + 8-12 knee tucks
    rest as needed

    Ekstratreeni
    20-30 min easy pace cardio work alueella 55-65% of max HR.
    Bike Erg or Air Bike

  • Core EMOM9 Workout

    WOD / EASY

    EMOM9:
    a) 8-12 (plate) sit up
    b) 16-24 / 12-18 russian twist
    c) 16-24 / 12-18 kb pass through

  • EasyWOD 5.1.2023 Workout

    Voima
    E3MOM, 3 rounds
    8-10 Goblet squat w/ 2xKBs

    WOD
    12min EMOM
    1.min 10-15 sumo DL KB
    2.min 20-40s plank hold
    3.min 6-12cal ergo

  • Conditioning Workout

    Partner workout
    (Switch after full rounds)

    AMRAP 10 min.
    4 kipping HSPU
    6 burpee box jump
    8 calories row

    -REST 3 min.-

    AMRAP 10 min.
    6 kipping pull up
    8 box jump over
    10 calories row

    -REST 3 min.-

    AMRAP 10 min.
    8 hand release push up
    10 box jump step down
    12 calories row

    Goal: 6+ rounds in each block.