Vaikuta vastaamalla käyttäjäkyselyymme!

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

  • For reps Workout

    3:00 max-cal row
    3:00 max-reps burpees/Up downs
    3:00 max-cal C2bike
    3:00 rest
    3:00 max-cal ski
    3:00 max-reps burpees/Up downs
    3:00 max-cal Air Bike
    - voi tehdä rauhallisen kestävyystreenin tai mennä kovaa, päivän fiiliksen mukaan.

  • Sunnuntain Pitkä Workout

    Emom 50
    45s ON 15s OFF

    1) Kone
    2) Burpee + viivahölkkä
    3) 10 KK-heilautus 10 Gobletkyykky
    4) Boxin ylitys askeltaen
    5) Lepo

  • THE CHIEF Workout

    5 Rounds of

    AMRAP 3min:
    3 Power Clean 60/42,5kg
    6 Push-up
    9 Air Squat

    Rest 1:00 between rounds.

  • Morning Intervals Workout

    4x
    New every 8th minute

    A) 18-20/13-15 Cal Echo Bike
    8-10 Single Arm Devils Presses
    18-20/13-15 Cal Row
    15 KB Swings
    15 Wall Balls

    B) 18-20/13-15 Cal SkiErg
    12-15 Box Jump Overs
    18-20/13-15 Cal Row
    15 KB Swings
    15 Wall Balls

  • Strength Workout

    Every 2 mins for 8 mins

    15 Lateral Jump Over PVCs

    Every 2 mins for 8 mins.
    Height : start at around 40cm and increase height towards the end

  • Treeni 4 (PE) Workout

    Warm Up
    2 sets
    5 inch worm + push up
    :30 bar hanging
    10-15 banded good mornings
    then

    2 rounds
    1 min easy rowing
    1 min easy ski
    1 min easy run
    30m sb bear hug carrying (first round lighter second wod weight)
    :20-30 HS Hold / 2-3 wall walks on 2nd round
    30m farmers carrying (first round lighter / 2nd wod weight)

    Metcon (zone 2) (time cap 50 minutes)
    3 rounds
    3-4 min rowing + 30-50m sandbag carrying bear hug
    3-4 min ski erg + 60-80m farmers walking
    3-4 min easy bike erg + 10-20m hs walk or 3-5 wall walks
    aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

  • Treeni 3 (TO) Workout

    Warm Up
    2 sets
    2 min bike or run
    10 scorpion pec strech (alt side)
    20 cossack squat (alt side)
    10/10 banded clamshells with miniband R/L
    then 3 sets with barbell
    3 muscle clean
    3 tall power clean
    3 pause front squat
    3 tall jerks (push or split)

    Strenght
    5 Sets (1 set every 2 minutes 30 seconds)
    2-2-1-1-1 in the hole front squat
    rakenna semiraskaaseen ykköseen. 1 sek pause alhaalla ennen seuraavaa toistoa. (TARGET ABOUT 85-90% OF 1RM)

    Weightlifting
    Every 1.5 min for 3 times
    1 power clean + 1 squat clean + 2 jerks @50-65% of 1rm (first can be power clean+jerk, second squat one)
    rest 2 min
    Every 1.5 min for 3 times
    1 clean + 2 jerk @65-75% of 1rm (power or squat, split or push)
    rest 2 min
    EVERY MIN FOR 3 TIMES
    1 clean+jerk @80-90% of 1rm (power or squat, split or push)
    then

    3x2 jerk dips (5 sec lowering down, explode up) @100-110% of 1rm jerk.
    rest 1-2 min bwn sets

    Metcon Prep :
    2 sets
    3 power clean&jerks @60/42.5kg
    3 burpee over bar
    2 power clean&jerks
    2 burpee over bar
    rest 1-2 min bwn sets

    Metcon
    For time
    10 pc&pj (fast singles)
    20 bar facing burpees
    10 pc&pj (fast singles)
    time target 4-6 minutes.
    masters 45+/ scaled weights 52.5/35kg

  • 17.12.2024 Shoulder Press Strength

    Strict press

    Build to 1RM

  • Close Grip Bench Press 1RM Strength

    if 1RM CGBP and ring tests done do:
    CGBP 3RM, 2 min rest between sets

  • 15.12.2024 EasyWod Workout

    AMRAP 14, with partner

    Row 300/275m
    7 Deadlift 60/42,5kg
    20 Jump Over Barbell

    IGYG