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

  • Strength Strength

    Tempo Front squat
    3-3-3-3
    - 5 sec down , normal up
    - add weight each set
    - 2 mins rest between sets
    - pratice breathing under tension
    - focus on good posture

  • WOD Workout

    AMRAP 20 min
    Run 400 meters
    30 Goblet Squat@24/16kg
    20 Box Jump
    10 CTB Pull Up
    Goal: 3+ Rounds

  • WOD Workout

    AMRAP 8mins
    21 USA Swing @ 32/24kg
    15 Goblet Squats @32/24kg
    9 Over Under @60/50cm

    goal: 2+round

  • Partner WOD Workout

    AMRAP 30 with a partner:
    100 Air Squats
    1000m row
    100 Hang Power Cleans@52.5/35kg
    1000m row

    Rx+: @60/42.5kg, Alt. Pistols in place of Air Squats, Add 10 Ring Muscle-ups per round

  • Olympic Lifting Strength

    EMOM 6 mins
    1 Snatch High Pull + 1 Power Snatch + 1 Snatch Balance @70% of 1RM Snatch

  • Strength Strength

    Push Jerk
    5-4-3-2-1
    After Every round
    2-4     L Sit Pull up on rope

  • WOD Workout

    AMRAP 5'
    5* FS
    7* Burpee
    2' rest
    AMRAP 5'
    3* T&G Sqt Clean
    7* Bar Burpee
    2' rest
    AMRAP 5'
    5* Thruster
    7* Bar Facing Burpee
    50/35kg

    Core
    Side Plank 20/20"*3

  • Strength Strength

    Floor Press: Build to a 2RM in 10 sets. Rest 2:00

  • WOD Workout

    AMRAP 17:00
    20 Alt. DB Snatches @22,5/15kg (total reps)
    20 DB single arm Push Press @22,5/15kg (total reps)
    Row 400m, Ski 400m, Bike erg 30/25 cal
    Rest 60s after each round

    Goal: Consistent effort throughout. Aim all sets the same pace.

  • Treeni 2 (TI) Workout

    Warm Up
    3-5 min of cardio machine work as overall warm up for body
    then 2 rounds
    :20+20 sec of kb bottom up carrying (90/90)
    10 scapula pull ups + 10 kipping + hanging until 30-45 sec
    :15-20 parallette l-sit hod
    then 2-3x

    5-7reps of tempo bench press, go up on weighs
    1 half rope climb or 1 normal rope climb

    Strenght
    Bench Press 5+4+3+2+1 reps@70-80-(85-87)-(90-93)-100% of 1rm (ota varmistajat päihin buustaan tekemistä jos mahdollista/varmistusraudat)
    perform 1 legless rope climb all the way up/down (or 1-2 normal rope climbs) kevyempi köysi tänään kun raskas ykkönen.
    rest as needed bwn sets

    Skill/Condtioning/Quality training
    3 sets of:
    30-45 sec of max drag rope double unders or cross overs single/double unders
    10-15 c2b pull ups or pull ups
    8-12 tempo db bench press @15-20kg/22.5-30kg's
    rest 1:1 bwn sets (leave something in tank on each set, eli ykskään sarja ei loppuun asti vaan jää vajaaksi)

    Metcon (80% effort)
    5 rounds for time
    50 double unders
    15 ghd sit ups
    10m hs walk / 3 wall walks
    time target for this is around 10-13 minutes with 80% effort (naruhyppy ratkaisee paljon)
    masters 45+/scaled 40 du's / 12 ghd sit ups.