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

  • Treeni 4 Workout

    Warm Up
    2 rounds
    1 min row
    10-15m R/L single arm kb bottom up carrying (käsi 90 asteen kulmassa) 12&16kg
    30-45s hanging from pull up bar (myötä/vastaote)
    30-45s ring push up plank hold
    test couple hspu before start

    Gymnastics
    3 min amrap of strict hspu (target 20+)
    rest 3 min
    perform same amount reps for time you did on that 3 min amrap
    OR YOU CAN DO 50 STRICT HANDSTAND PUSH UPS FOR TIME AND THATS IT.

    Strenght
    3 sets
    8-10 tempo incline db bench press (4 sec down, 1 sec pause and up)
    rest 1 min
    8-10 banded tempo strict pull ups (2 sec down, 2 sec hold at top)
    rest 2-3 min

    Metcon
    2-3 kertaa 10 min treshold metcon / 3 min rest bwn 10 min sets
    8/10 calories rowing
    8-10 ghd sit ups
    8-10 ring push ups
    2 rope climbs
    eli mene sellaista perustahtia, voit puhaltaa liikkeiden välissä. Fiilis sellainen että tästä vois helposti kiristää ja yritä
    aina tehdä sarja putkeen. Soutulaitteella tahti tulee olla esim. 5km pr pacea hitaampaa.

  • WOD 24/06/24 Workout

  • 26.6.2024 SNATCH PUSH PRESS + OHS Strength

    1-2x1x[5+2]@barbell, 3x1x[5+2]@60%, ohs-%, rest btw sets 2min *up to example 50-55%

  • Snatch 7x2 Strength

    Snatch 7×2 @80-90% – Drop and reset each rep
    Full squat snatch, of course. Work up based on feel.

  • Itämeri Run 7 Workout

    1x 800m
    1min pal
    1x 600m
    1min pal
    1x 400m
    1min pal

    2-3×
    3-5min palautus kierrosten välissä

  • 19.6.2024 BasicWod Workout

    3 RFT

    400m Run
    12 Push-Ups
    24 Sit-Ups

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    40-60s hs hold
    15 snowangel
    10+10 Db row

  • Clean Strength

    4x2 clean 70-80% / drop&go
    4x1 clean 80-90%

  • "Midsummer Festival" Workout

    5 rounds for time:
    400m Run
    20 Air Squats
    10 STOH 50/35kg
    10 T2B
    10 Push-ups

  • Treeni 5 Workout

    Warm Up
    2 rounds
    400m fast walk/light jog->mod run
    10+10 single arm bench press
    10 scapula pull ups
    10 kipping
    5-10 strict pull ups / banded pull ups
    then get ready for workout

    Workout 1
    21-15-9 reps
    Bench Press @60/42.5kg (or max 60% of 1rm)
    C2B Pul ups / Pull ups
    perform 400m run after each set
    rest 1:1
    12-9-6 reps
    Bench Press @75/52.5kg (or max 75% of 1rm)
    C2B Pul ups / Pull ups
    perform 400m run after each set

    flow siis : 21 penkkiä + 21 c2b/pull up + 400m run + 15 bench + 15 pu + 400m run…
    pidä juoksu vauhti mod/fast tasolla. Sanotaan siis n.20-25min pr pacella (millä lähtisit 5km juokseen)

    Workout 2
    Emom 12-20
    odd : ghd sit ups x 10-15 reps
    even : kb swings @32/24kg x 10-15 reps