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

  • 1.8.2025 CLEAN + SPLIT JERK Strength

    *split jerk to the other side on the next set

    3× 1+1@75-80%, rest btw sets 2min

  • Treeni 3 (TO) Workout

    Warm Up
    2 rounds
    2 min running/air bike
    5 burpee pull ups
    5+5 lateral box step up/ 10 box step ups alternating leg
    20 bicycle crunch/20 alt leg v-ups
    then movement prep for todays Metcon

    Metcon (zone 3-4)
    Emom 24 or 32 (3-4 rounds)
    1) wall ball shots x 10-15 reps
    2) dumbbell power cleans from floor x 6-8 reps @rx dumbbells
    3) strict hspu x 4-6 reps + strict chin up x 4-6 reps
    4) db snatches x 8-12 reps (rx db)
    5) box jump, step down x 10-15 reps @50/60cm
    6) weighted box step ups x 6-8 reps with rx db's
    7) burpee c2b pull ups/pull ups x 4-6 reps
    8) toes to bars x 10-15 reps

    Cool down
    5-10 min recovery bike / air bike / jog&walk

  • Conditioning Workout

    4 x 7min on / 2min off:

    A) 200m run
    250m row/ski or 500m bike

    B) 10m handstand walk
    10 burpee to target
    10 chest to bar

    @ RPE 4-4,5

    -> hsw -> shorther distance -> 30s hsw practice -> 30s weight shifting -> 2 wall walk
    -> chest to bar -> pull up -> jumping pull up -> ring row

  • Basic Workout

  • Crosstraining - Torstai Workout

    LÄMMITTELY

    12:00 Minuuttia:
    :45s Erg
    8+8 1-Käden pystypunnerrusta kuminauhalla
    6 Vauhtipunnerrusta levytangolla
    6-10 Lapaleuanvetoa
    6-10 Rengassoutua
    6+6 Sivulankkurutistusta

    KUNTOHARJOITUS

    20:00 minuuttia:
    4 Vauhtipunnerrusta
    6-10 Leuanvetoa
    8-10 Niskan takaa ojentajapunnerrus käsipainolla
    8+8 Sivulankkurutistusta coepenhagen -pidossa

    :30s-60s lepo liikkeiden välillä.
    Finisher:

    3 Kierrosta, :45s töitä / :15s taukoa
    1) Hitaat knee tuck:it
    2) Russian twist (nopea!)
    3) Lepo

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää erityisesti ylävartalon voimaa ja hieman voimakestävyyttä. Tavoite on pysyä liikkeellä tasaisella tahdilla koko työajan. Hyvin onnistuneessa harjoituksessa saat tehtyä toistot putkeen hyvän poltteen kanssa ja toistoja jäisi aina tankkiin 2-3 toistoa.

  • 28.7.2025 SNATCH BALANCE Workout

    *HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

    5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, sn-%, rest btw sets 2min

  • Bench press 3x5 Strength

    Bench press 3x5

  • 28.7.2025 BasicWod Workout

    AMRAP 8

    10 Hang Dumbbell Snatch 15/10kg
    15 Tuck-Ups
    20 Air Squats

  • Conditioning Workout

    Partner workout
    For time

    Buy in :
    100 partner wall ball @9/6kg

    then 3 rounds of :
    40 KB gorilla row @2x24/16kg
    200m partner run
    40 KB goblet box step up @50cm
    200 m partner run
    40 USA swing@24/16kg
    200m partner run
    40 double under each / 80 Single under
    200m partner run

    Timecap: 35 mins

  • Warm up Workout

    10 min for quality:
    1 min run/row
    5 burbee
    5+5 plate windmill
    5+5 lunge + reach
    5-10 kip swing