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

  • 1-Legged Deadlift & KB Front Rack Hold (DELOAD) Workout

    5 Rounds:
    A) 8+8 1-Legged KB/DB Deadlift
    1min Rest
    B) 30-45sec Double KB Front Rack Hold
    1min Rest

    • Go with easy/moderate weight. Focus on movement.

  • 18.12.2024 SNATCH PUSH PRESS Strength

    1@up to 100%+, rest btw sets 2min

  • Muscle & Power Strength

    Hip thrust 4x8 reps.

  • Conditioning Workout

    AMRAP18:
    400m run
    12 DB snatch alt. 1x50/35lb
    6 burpee over DB
    6+6 DB thruster 1x50/35lb

    rest 2

    AMRAP18:
    500/450m row
    15 t2b
    10 box jump over 50/60cm
    15 abmat situp

    RPE 4.0-4.5
    -> pyri pitämään tasainen vauhti koko treenin ajan
    -> muista lähteä maltilla liikkeelle!

  • Snatch Strength

    EMOM5:
    1 muscle snatch + 1 hang squat snatch + 1 ohs @ technical

    EMOM10:
    1 snatch @ moderate-heavy

  • 26.7.2025 Tempo Shoulder Press Strength

    Tempo Shoulder Press, each reps 2-3 seconds hold Over head Position

    6-6-4-4-3-3-3-3

    Go every 2:30

  • 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
    :30-45 Front leaning on rings
    then 2-3x

    6-10reps of tempo bench press, go up on weighs
    6-10 american kb swings , go up on weights

    Strenght
    Bench Press 8+8+6+4 reps@65-75-85-90% of 1rm
    perform heavyish american kb swings after bp set x 12 reps @20-28/28-36kg
    rest 2-3 min bwn sets

    Skill/Condtioning/Quality training
    2-3 sets
    45 seconds of double unders/drag rope double unders
    15-20 toes to bars or ghd sit ups
    2-3 rope climbs
    10-20m hs walk or 3-5 wall walks
    rest 1:1 bwn sets

    Metcon (zone 4 mainly) 80-85% effort.
    Emom 24 min (6 rounds)
    1) air bike x 45 seconds
    2) alternating rounds single arm db oh lunge walk OR single arm db ohs x 30 seconds (so means 3-6 reps per side /arm)
    3) ski erg x 45 seconds
    4) alternating round 1 round of strict or kipping cindy (scale reps to 4-8-12 OR 3-6-9 if need) OR 1-2 small set of muscle ups on rings/bar/Banded bmu (under 45 sec)

    target calories for air bike are for men 10-13 and women 8-10
    target calories for ski are for men 11-14 and women 8-10

  • Conditioning Workout

    2 rounds for time:

    W @partner ygig toistot

    80 wallball @9/6kg
    800m run (molemmat juoksee)
    20 bar MU
    800m run (molemmat juoksee)
    80 wallball @9/6kg

    3min rest btw rounds

    Rpe 4.5

    TC 40min

    Skaalaukset: wall ball -> paino -> reps run -> matka bmu ->jumping bmu ->burpee pull up

  • Accessories Workout

    EMOM 15:
    1. 8 half kneeling landmine press (L) @ RIR 2-3
    2. 8 half kneeling landmine press (R) @ RIR 2-3
    3. 3 tempo* chin up @ RIR 2-3
    4. 10-12 KB side bend (L) @ heavy
    5. 10-12 KB side bend (R) @ heavy

    -> *tempo: 3s jarruttelu alas

  • WOD Workout

    10 kierrosta aikaa vastaan

    5 Leukaa
    20 Tuplaa/40 Sinkkua
    5 Burpeeta