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 Workout

    Omavalintainen lämmittely n.10min
    Easy pace Metcon
    50-60 min light run / fast walking @55-65 of max hear rate
    tai
    50-60 min perinteinen hiihto @55-65% of max hear rate
    tai
    50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
    of max heart rate.

    Grip Strenght
    3x3/3 laps pinch grip plate around @5/10kg
    3x30/30sec dumbbell pinch hold @5-7.5/7.5-10kg
    rest as needed

  • For time Workout

    5-10-15-20-25-30:
    Clean and jerks (30/42,5 kg)
    Burpees

    Scaled WOD
    For time:
    5-10-15-20-25:
    Hang Clean and jerks
    Up downs

  • Conditioning Workout

    Partner workout

    3 rounds for time
    400m run
    30-20-10
    double dumbbell thrusters (2x22,5/15 kg)
    burpee box jump overs (60/50 cm)

    (Time cap: 17 min.)

    rest 3 min.

    3 rounds for time
    400m run
    10-20-30
    target burpees
    alternating dumbbell snatches x2 (20-40-60 total)

    (Time cap: 17 min.)

  • AMRAP 20 with a partner Workout

    50 double-unders
    1 devils press (35/50 lb)
    2 devils presses
    3 devils presses
    2 devils presses
    1 devils presses
    – Both partners perform 50
    double-unders at the same time. Then
    partner A performs 1 devils press, partner
    B performs 1 devils press, partner A
    performs 2 devils presses, partner B
    performs 2 devils presses, and so on.
    After going back down the ladder,
    partners perform 50 double-unders.

  • Treeni 4 Workout

    Warm up
    3 rounds
    1:00 ski erg
    10/10 windmill @light
    10 ring row
    10 glute bridges

    Strenght
    3x8 Sots press (jos tosi hankalaa ota koroketta kantapohjien alle)
    rest 1.5-2 min
    Overhead Squats 5+5+3+3+2+2+1+1+1+3reps@60-65-70-75-80-85-90-95%+x2 and 60%
    rest 1.5-2 min bwn sets

    Metcon
    4 rounds for time @treshold pace = 80% effort
    600/750m ski
    50m sandbag carrying @45/68kg (bear hug)
    20 box jump overs, step down (masters 45+ do 15 box jump overs)

    Accessory Work
    3x15reps of reverse hyper @light/mod weights OR Ghd hip extensions
    3x30 weighted twists + 10-15 knee tucks
    rest as needed

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio

  • Squat complex Workout

    E2:30 x5:
    4 (=2+2) alt. front rack step back lunge + 4 front squat + 4 back squat

    RPE 7/10

  • Core tabata Workout

    20s on / 10s off x8
    a) hollow hold
    b) arch hold

  • 3.4.2023 Front Squat Strength

    On The 2:00 x 9 Sets:

    Set 1: 6 Reps@70%
    Set 2: 4 Reps@73%
    Set 3: 2 Reps@75%
    Set 4: 6 Reps@73%
    Set 5: 4 Reps@75%
    Set 6: 2 Reps@78%
    Set 7: 6 Reps@75%
    Set 8: 4 Reps@78%
    Set 9: 2 Reps@81%

  • 4.4.2023 Spin Class Workout

    5 Rounds For Time:

    60 Double Unders

    500/450m Row ( 400m run )

    20 Dumbbell Snatches 22,5/15kg ( alternating )

    Rest 2 minutes between rounds.

    ( 22 - 30 )

  • KYLO REN Workout