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

  • 18.1.2025 Dip & Row Workout

    Alternate A1/A2

    A1. Strict dip – 4 x 5-7 @ 2 RIR, rest 2:00 before A2

    A2. Pendlay row – 3 to 4 x 8-10 @ 3/2-3/2/1 RIR, rest 2:00 before A1

    – The intent is to go heavy on the dips in this training block, make sure to challenge yourself
    – If you can get all 7 reps in a set (with at least 2 RIR), go heavier on the next set

  • WARM UP Workout

    3-4rounds: 30s ON / 15sOFF

    1) echo
    2) up&down
    3) shuttle run
    4) snowangel

  • WARM UP Workout

    EMOM x 8-12

    1) machine
    2) 5 clean pull + 5 hang clean + 5 front squat
    3) machine
    4) 5 press + 5 push press + 5 push jerk

  • Treeni 5 (LA) Workout

    Warm Up

    2 Sets
    60 Sec Overhead Opener
    45 Sec Pigeon Stretch (per side)
    2 sets
    1-2 min fast walk/jog/run
    10 scap push ups
    10 Scap Pull Up
    10+10 kb bottom up press
    5 seated box jump to 50/60cm (sharp ones)
    5 burpee pull ups

    Strenght
    Build to heavy 1-3 rep set for push press in 12-15 minutes
    then

    2x3-5 reps @80% of todays heavy 1-3 rep set.
    rest 2 min bwn set
    then

    prep for muscle ups/c2b pull ups for few minutes
    and start

    Gymnastics
    3-4 sets
    15/12 calories of easy run
    set of ring or bar muscle ups (goal is 3-8 reps) Use bands if needed. or Practise c2b pull ups
    rest 1-2 min bwn sets

    Metcon

    2-2-2-3 min intervals, 1 min rest bwn sets
    12/10 calories running
    12-15 wall ball shots
    Max reps of toes to bars in remaining time

  • 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.