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

  • Pn-höntsät Workout

    Tempausta lantiolta, pp, kokonaisia, loppuun vain kokonaisia, 1-3
    15,20,25,27,30,32,34,36,37,35
    Loppua kohen ei päässy kyykkyyn, vimppa 35 kyykkyyn. Lenteliki eteen ja taakse.

    Työntöjä kokonaisia
    35,40,44,45

    Juoksu+hyppynaru parin minsan
    1,5 kierrosta, hyppynaru, 1kiekka juoksu, hyppynaru, 0,5kiekka juoksu

  • EASY: Ropes, HSPUs, heavy snatches & kbs with machines Workout

    E4MOM x6, alt. between a & b:
    a) 1-2 rope climb (scale height if needed) / 2-4 lying to standing / 30s ankle lock training
    10 alt. db snatch
    6-10 cal ski erg

    b) 5-10 HSPU / feet on box HSPU / pike push up
    10 kbs
    6-10 cal echo bike

    Target: 1:30-2:00, TC: 2:30 / interval.

    HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla

  • Endurance WOD Workout

    Every 2 minutes, for 40 minutes (4 sets of each):
    Station 1 – 400/300 Meter Row
    Station 2 – 15 box dips + 30 double unders
    Station 3 – 400 Meter Run
    Station 4 – 10 toes to rings
    Station 5 – 15-20 ring rows

  • Deadlift 2x3, 1x1 Strength

    Deadlift 2x3, 1x1

  • Mave ”Pyramidi” Strength

    5-2-1-6-6

  • OPTIONAL ACCESSORY Workout

    2-3sets:

    10+10 Db row
    15 snowangel

  • Endurance WOD Workout

    5 min on, 1 min off for 6 sets (2 each)
    A. Ski, row or bike for meters
    B. 8 dual DB push presses + 12 burpee box step ups
    C. 8 ring rows + 10 shuttle runs (7,5 m + 7,5 m)

  • 3.4.2025 Workout warmup Workout

    3:00 BikeErg @ easy
    +
    1:30/0:30 of each @ increasing pace
    1) BikeErg
    2) Row
    +
    0:30 Hang from bar
    8 Scapula push-ups
    4-6 Jefferson curls
    10 Handstand shrugs
    30 Speed rope steps
    +
    Build to workout weight for squat cleans and deadlifts
    * Practice a few short sets of double-unders, wall walks, HSPUs and box jump overs between sets.
    +
    @ workout weight
    3 Squat cleans
    2 Wall walks
    500m BikeErg
    30 Double-unders
    5 Deadlifts (use A1 weight)
    5 HSPUs
    5 Box jump overs

  • 15.1.2025 Workout

    Lifting

    1) E2MOM X9:

    Set 1-3: 3 Power Clean + 1 Hang Power Clean @70-75%
    4-6: 2 PC + 1 Hang PC @75-80%
    7-9: 1+1 @80-85%

    *Jos tuntuu hyvältä niin ota päälle parit ykköset.

    2) Clean Pull 4x2 (E3MOM) @110-120%
    *1s Pause Polven Alapuolella

    Squats

    Pause Back Squat (1s pause in bottom)

    -4x4 @80%
    *Rest 3min between

    Into,

    2x8 @65-70% (no pause)

    METCON

    4 SETS:

    -Rest 3min between-

    ACCESSORY

    Pulling:
    A) 3-4 Rounds For Quality:

    • 1 Set of Banded Pull Up (Vireo Kumppari. Pitää olla alkuun helpohko. Pitkä sarja)
    • 15/15 DB Hammer Curl

    B) 3-4 Rounds For Quality:

    • 20-30 Banded Tricep Ext.
    • 10-15 Inverted Ring Row

  • 9.11.2024 Intervals Workout

    4 intervals, alternate A1/A2

    A1. AMRAP 6

    8 Deadlifts @ 102.5/70kg (225/155lbs)
    8 Handstand push-ups
    8 Box jump overs, 24/20″
    8 Toes-to-bars

    A2. AMRAP 6

    BikeErg @ 105-110%FTP20

    – Rest 3:00 between intervals –
    Note (bike pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts)