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

    Warm up
    3-5 min cardio
    then
    2 rounds
    10+10 suitcase deadlifts
    20/20m single arm front rack walk
    20 medball twists
    10 alasvetoa kuminauha+keppi (leuanveto tangosta)

    StrongMan Work
    SKILL TRAINING
    Sandbag cleans
    Farmers Walking
    Yoke Carrying
    Sledge Push
    Tyre Flipping
    Sledge Hammering

    After Testing each movement perform 3 working sets of 3-5 movements you choose/
    Easy Feeling work for 20-30 minutes (have fun and go by feeling)
    Sledge push 20m or 10/10m
    Sandbag cleans x 4-6 reps @35/55kg
    Farmers Walk x 40-60m
    Yoke Carrying 10-20m (tän voi ottaa myös eturäkki kävelynä/pitona n.50-70/70-90kg)
    n.30-40s pätkänä)
    Sledge Hammerring 3x8-12 reps from both sides

    Accessory Work
    3 sets
    3x8-12 double db bench press
    3x8-12 alt hand bicep curls with dumbbells (both side)
    rest 1.5-2 min bwn sets.

  • Endurance WOD Workout

    10 rounds for consistency:
    30 s of med ball cleans 9/6 kg
    30 s of burpees
    30 s of box jumps
    90 s rest

  • Power Clean Strength

    Power Clean
    3x every 2 min
    3 reps @ 75%

  • Muscle Snatch Strength

    For quality:
    AMRAP in 6 mins of:
    9 Row Calories
    9 Burpees Over Rower
    9 Narrow Grip Overhead Squats, 45/35 lbs / 20/15 kg
    -- then --
    EMOM 6
    5 Hollow Rocks

    7 Superman Rocks

    Muscle Snatch
    in 14 min find max for the day
    - keep under 10 reps
    - write the 3 heaviest lifts

  • Tiistai 7.3.23. BASIC Workout

    Warm Up
    2 rounds
    1 min cardio
    5 inch worm with push up
    5-10 ring row
    10+10 half kneeling press
    10 band pulls + 10 banded pass throughs

    Strenght (20-25mins)
    Bench Press 4x8 reps, building in weights
    Shoulder Press 3x5reps @mod weight
    rest 2-3 min bwn sets

    Metcon
    For 15 minutes :
    In teams of 3
    10/12 cal row or 8/10 cal air bike (max 50s)
    7-10 kb swings
    7-10 wall ball shots
    aina kun kardiolaite vapautuu saa tiimin seuraava jäsen aloittaa
    oman kierroksen tekemisen. Lepoa on aina se aika mitä menee
    wall ball heittojen jälkeen odottaa oman kierroksen alkua.
    Tavoite on et jokainen tekee 5 kierrosta 15 min aikana.

  • Treeni 1 Workout

    Warm Up
    5 min easy spin
    5 min easy run
    rest as needed / short streching

    Metcon
    4 rounds @treshold pace
    1600/2000m bike erg @moderate pace
    400m run @mod/fast pace
    rest 2 min bwn rounds

    Bonus
    emom 8
    6/8 cal air bike
    target sub 25sec each round, dont start too fast. increase pace.

    Grip Strenght
    3x30/30s plate pinch hold @10-15kg
    3x30-45smin hang/30s rest bwn

  • 12.9.2017 35+ Strength

    6x1+1 High hang squat snatch + power snatch @ 70-80%

  • 7.3.23 Workout

    EVERY 8min x3

    24 kb swing @20/16kg
    21 burpees
    24 abmat sit ups
    15 burpees
    24 A-jumps
    9 burpees

  • Hyvä humputus Workout

    Emom 30

    1. 8-10 dumbell hang clean & jerk (alt. ) 22.5/15 kg
    2. 5 C2B
    3. 30 su/15 du
    4. 10 toes to ring/k2e
    5. 10 dumbell snatch (alt. )
    6. Rest

  • Optional Workout Workout

    EMOM 20:
    alternating between:
    15 WB 9/6kg
    2-3/1-2 Rope Climbs 4m
    10 HSPU
    45s Row for calories (comment total amount)