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

  • WOD, METCON Workout

    4 Sets for time:

    Treenaaja _________ Kuntoilija

    20 - 16 - 12 - 8 Cal Row
    20 - 16 - 12 - 8 One arm DB OH walking lunges
    4 - 3 - 2 - 1 Rope Climb / Rope decline

  • WOD, Strength Strength

    20'min to find your 1RM - Push press

    Then……
    Find your max unbroken set of
    Strict T2B

  • WOD, METCON Workout

    " Isabel " AFAP Tc 12'min

    Treenaaja ________________ Kuntoilija

    30 Snatches ______________ 30 Snatches
    61/43kg ___________________ 35/25kg

    CORE:
    3 x 10 + 10 Side plank twists

  • WOD, Strength / Technique: Strength

    4 sets:
    3-5 Ring muscle up / Band / From floor

    Rest 3' min each set

    Then...

    1 set of Max reps unbroken

  • WOD, LIIIT Workout

    35' Liit

    One @ Assault runner moderate pace and
    Other perform 1 Round of: (Variate A & B)

    Treenaaja _____ Kuntoilija

    A)
    15m Dual DB OH lunges (7.5m x2)
    5 Bar muscle ups 6 C2B
    8 Dual DB Power cleans
    30"s Handstand hold against wall _     30"s Pike hold

    B)
    30m Dual DB farm carry (7.5m x4)
    10 T2B ___ 6 K2E
    8 Dual DB Power cleans
    45"s Wall sit hold (Squat hold at wall)
    HAP __    _________ HAP

  • WOD, Metcon Workout

    Tc 16' min

    Treenaaja ______________________ Kuntoilija

    10-9-8-7-6-5-4-3-2-1 ___________ 10-9-8-7-6-5-4-3-2-1
    Kipping HSPU _________________ Kipping HSPU or modified
    KB swing 32/24kg _____________ KB swing HAP
    T2B ____________________________ K2E

    5'min Cool down
    30"s Bike moderate
    20"s Dead hang
    10 KB Jeffersons curl

  • WOD, Strength / Technique Strength

    EMOM x 16 min

    1) 5 Shoulder press @RPE 6 (From rack)
    2) 5 Dual DB bent over row
    3) 3-8 Strict T2B/K2E/ Leg raises
    4) Rest

  • WOD, Metcon Workout

    For time: Tc 12'min

    Treenaaja + Kuntoilija

    10-9-8-7-6-5-4-3-2-1
    Kipping HSPU / Modified or Pike
    Row / Ski Cals

  • 12.3.2024 BasicWod Strength

    Strict Pull-Ups

    5-5-5-3-3-1-1

    Go Every 2:30

    ( Banded / Weighted )

  • Treeni 2 Workout

    Warm Up
    Ota omat yleislämmöt ja mobilityt, testaile liikkeet läpi. Käytä maksimissaan 2 laitetta
    tänään harjoituksissa. Ei soutua.

    Long CF Metcon
    Metcon&Skill
    2 rounds
    2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
    2 min : every 30-40s perform 5-10m hs walk /1-2 wall walks
    2 rounds
    2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
    2 min : every 30-40s perform 1 legless or normal rope climb
    2 rounds
    2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
    2 min : every 30-40s perform 4-6 double db hang power clean
    2 rounds
    2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
    2 min : every 30-40s perform 4-8 c2b or pull ups
    2 rounds
    2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
    2 min : every 30-40s perform 15-30 double unders