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 3 (KE) Workout

    Warm Up
    Modified Hinshaw WU
    5-10min reippaasta kävelystä kevyeen hölkkään/juoksuun
    10m aitojen ylitykset vuorojaloin (over the hurdles)
    10m polvennosto rintaa kohti + venytys vuorojaloin (knee to chest)
    10m pakaravenytykset jalka ristiin vasten toista reittä vuorojaloin (figure 4)
    10m askelkyykkykävelyt kurotuksella (samson strech)
    10m tinasotilaskävelyt (toy soldiers)
    :30 standing arm swings (käsien liikuttaminen "kuten juostessa" kiihtyvällä temmolla)
    10m kävelyt jalkaterät sisäänpäin (toes in walk)
    10m kävelyt jalkaterät ulospäin (toes out walk)
    10m kantapohjien varassa kävely (walk on heels)
    10m päkiäkävely (walk on toes)
    sitten vetoja alle ennen varsinaista treeniä
    40m nousevalla vauhdilla, kävelypalautus 50m
    70m nousevalla vauhdilla, kävely palautus 70m
    100m nousevalla vauhdilla, kävely palautus 100m
    lepää 2-4 min ja aloita juoksutreeni

    Metcon
    5k Run Progression Week 5
    1000m at RPE5, 2 Min Rest, 400m at RPE6
    -Rest 3 Min-
    1000m at RPE5, 2 Min Rest, 300m at RPE7
    -Rest 3 Min-
    1000m at RPE5, 2 Min Rest, 200m at RPE8
    -Rest 3 Min-
    1000m at RPE5, 2 Min Rest, 100m at RPE9
    Total: 5000m

    RPE TAULUKKO
    rpe 1-3 = 60-120 min easy pace
    rpe 3-5 = 40-60 min pr pace
    rpe 5-6 =20-30 min pr pace
    rpe 7-8 =10-20 min pr pace
    rpe 8-9 = 5-10 min pr pace
    rpe 9-10 =1-5 min pr pace

  • Sunday basic conditioning Workout

    40 min keep on doing the work in good paste
    Run/jog 600 m
    30 walking lunges
    30 m bear crawl
    30 russian twists
    Run/jig 400m
    20 squats
    20 m inch worm
    20 sit-ups
    Run/jog 200 m
    10 burpees
    10+10 bulgarian squats
    10 plank twists (both sides 10)

  • 27.2.2025 BasicWod Strength

    Deadlift

    1-2-3-4-3-2-1, AHAP

    Go every 3:00

  • Back Squat Strength

    In 20min, build to days heavy:
    2 Back Squats

  • Power Clean Strength

    2 Sets:
    1 Power Clean @70%

    2 Sets:
    1 Power Clean @75%

    3 Sets:
    1 Power Clean @80%

    3 Sets:
    1 Power Clean @85%

    2 Sets:
    1 Power Clean @80%

    2 Set:
    1 Power Clean @75%

    • Rest as needed
    • These waves are all about perfect technique. The percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect reps

  • 26.2.2025 BasicWod Workout

    EMOM 42

    1 Minute : 10 Wallball Shots
    2 Minute : 12 Push-Ups
    3 Minute : 15 Air Squats
    4 Minute : 12/9 Calories Bike
    5 Minute : 15 Sit-Ups
    6 Minute : 14 One Arm Kettlebell Swing
    7 Minute : 8 Burpees

  • BULLETPROOF STRENGTH Workout

    Week 8.
    Session 1/2.

    A)
    15 mins
    Back squat 1 REP MAX TEST

    B)
    1 rep max weighted pull up

    Negative archer push up x 4/4

    -rest as needed -

    Accessory
    3 sets
    banded triceps x 20
    barbell windshield wiper x 6/6

    Rest 1' btw sets

  • OPTIONAL ACCESSORY Workout

    2-3 rounds:

    15-25s GHD hip extension hold
    15-25s hold top of ring row
    10-25s hs hold

  • 4x5 deadlift Strength

    -rest as needed

  • EasyWOD 24.2.2025 Workout

    Voima
    E3MOM, 4 rounds
    seated kb press 6+6

    WOD
    10min amrap
    15cal ergo
    15 goblet squat