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 5 Workout

    Warm Up
    3 rounds
    1 min air bike
    10+10 single leg deadlifts
    10+10 half kneeling press
    :40 Plank Hold

    Strenght
    Push Press 3x6-8 reps@65-75% (sharp and balanced)
    rest 1.5-2.5 min bwn sets
    Strict Handstand Push Ups 3-5x5-10 reps, make last set the hardest.
    rest 1.5-2.5 min bwn sets

    Metcon
    1200m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h) 2500m cooper vauhti on noin 12.5-13km/h jne.
    rest 1 min
    200m run @1km pr pace (15-20km/h)
    rest 30s
    200m run @1km pr pace (15-20km/h)
    rest 2 min
    800m run @5km pr pace
    rest 45s
    200m run @1km pr pace (15-20km/h)
    rest 45s
    200m run @1km pr pace (15-20km/h)

    Optional Accessory Work
    3-4x12-15 banded strict CHIN ups
    3-4x8-12 french triceps with dumbbells (maaten lattialla)
    3-5x40-50s side plank hold R/L
    rest as needed

  • Accessories (grip) Workout

    3x:30/:30
    Plate Pinch Hold

    Then

    Accumulate:
    3min Bar Dead Hang (no grips)

  • Accessories (glutes & core) Workout

    3 rounds:
    10 DB Bulgarian Split Squats (each side) @ moderate weight
    15 Stick behind the neck Abmat Sit-ups

    • Rest 2min

    3 Rounds:
    10 GHD Sit-ups
    10 Toes Up DB RDL @ moderate weight (toes on a blue plate)

    • Rest 2min

    3 Rounds:
    30 Flutter Kicks (each side)
    20m SA DB Farmers Carry
    20m SA DB Farmers Carry

    • Rest 2min

    3x1:00
    Sandbag Bear Hug Hold 60/40kg

  • Partner Workout Workout

    Partner workout for time. Split the reps as you choose:
    2 sets:
    400m Run
    18 Devil's Presses 20/15kg
    30 C2B
    400m Run
    12 Devil's Presses 20/15kg
    20 C2B
    400m Run
    6 Devil's Presses 20/15kg
    10 C2B
    - Rest 3min btw sets

  • Morning Intervals Workout

    2 Rounds of

    A. AMRAP 4
    10 Cal SkiErg
    7 Sit-ups

    Rest 2min

    B. AMRAP 4
    12 Cal Row
    5 Burpee over Row

    Rest 2min

    C. AMRAP 4
    10 Cal Echo Bike
    7 Wall Balls

    Rest 2min

  • WOD 04/01/24 Workout

  • EasyWOD 4.1.2024 Workout

    Voima
    E3MOM, 3 rounds
    8-10 Goblet squat w/ 2xKBs

    WOD
    12min EMOM
    1.min 10-15 sumo DL KB
    2.min 20-40s plank hold
    3.min 6-12cal ergo

  • 22.1.2024 EMOM Workout

    Power clean + push press + pause split jerk

    5 x 1+1+1 @ 50%, EMOM

  • 22.1.2024 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • 3.1.2023 Circuit Workout

    Rotate A1/A2/A3

    A1. Back rack reverse lunge – 3 x 16 steps @ RPE 7-8 (3 RIR on the 1st set, 2 RIR on the remaining sets), rest 1:00 before A2

    A2. Strict dip – 3 x 8-12 @ RPE 7-8 (3 RIR on the 1st set, 2 RIR on the remaining sets), rest 1:00 before A3

    A3. Standing single arm DB row – 3 x 8-12/side @ RPE 7-8 (3 RIR on the 1st set, 2 RIR on the remaining sets) rest 2:00 before A1