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

  • "Tyler" Workout

    Hero WOD: "TYLER"

    5 Rounds For Time of:

    7 (ring) Muscle-Ups
    21 Sumo-Deadlift High Pulls (43/29 kg)

  • Treeni 4 (PE) Workout

    Warm Up
    2 rounds
    15/20 air bike, add speed
    10+10 db snatch / db ohs or thruster
    20 hip bridges/10+10 single leg hip bridges
    20 hollow rocks
    then 2-3 sets for warm up/skill
    30-50 double unders
    5 db hang snatch + 5 ohs/thruster (oikea)
    5 db hang snatch + 5 ohs/thruster (vasen)
    rest 1-2 min bwn sets

    Strenght
    3x2 push press behind neck + 2 tempo/pause ohs @35-50%
    rest as needed bwn sets
    3-5 sets of : 5reps of Pause Overhead squat @60-80%, on last set 1-2 RIR (pause 1 sec at bottom)
    rest 2-3 min bwn sets
    Build to heavy 5 rep set on Pause Bench Press
    2x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR. (pause at chest)
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

    Metcon prep
    2 sets
    10 db bench, add weight
    5 toes to bars
    5 wall ball shots

    Metcon (zone 3-4)
    2 sets
    3 rounds for time
    10 double db bench press @15/22.5kg's
    10 toes to bars
    10 wall ball shots @20/14lbs
    rest 3 min bwn set
    time target is sub 4-6 min per set. (on db bench press, keep quality on movement)

    (Optional) Accessory Work
    2-3 sets of shoulder maintenance
    10 reps of each : front raises, side flyes, reverse flyes with 5kg's + 10/10 external rotation @2.5kg
    rest as needed bwn sets
    2-3 sets of midbody holds . 45sec side plank R/L straight to 45sec front plank
    rest 1-2 min bwn sets

  • BACK SQUAT Strength

    Back squat

    4x4 (4s pause)

    E3MOM / 2-3+ RIR

  • SNATCH COMPLEX Strength

    EMOM x 15

    4min x hang power snatch + hang squat snatch + 2 snatch balance
    easy&fast

    1min rest

    4min x hang power snatch + 2 hang squat snatch
    fast&moderate

    1min rest

    5min x 2 hang squat snatch
    fast&moderate

  • WEIGHTLIFTING 090316 Strength

    Squat clean from blocks, bar at knee hight

    2rep x 5set, 80% of your 1RM

  • PartnerWOD AMRAP 30 Workout

    2KB/DB farmers carry 4 rounds (käytävä)
    1000-m row
    240-m KB/DB front-rack carry 4 rounds (käytävä)
    1000-m ski/2000m C2Bike
    - you go, i go

  • Snatch 7x2 Strength

    Snatch 7×2 @80-85% – Drop and reset each rep
    Full squat snatch, of course. Work up based on feel.

  • METCON 2. Workout

    For time:

    15 burpee over rower
    1000/800m row
    15 burpee over rower

    GO FAST !! TARGET UNDER 5MIN, TIME CAP 6MIN

  • 25.1.2025 "Saunalenkki" Workout

    AMRAP´S ( 2 Rounds )

    AMRAP 4 : 15 Box Jumps 24"/20" + 20 Sit-Ups
    AMRAP 4 : 10 Pull-Ups + 15 Push-Ups + 20 Air Squats
    AMRAP 4 : Calories Row
    AMRAP 4 : 15 Kettlebell Swing 32/24kg + 10 Burpees
    AMRAP 4 : Calories Bike Erg
    AMRAP 4 : 40 Double Unders + 10 Hang DB Snatch 22,5/15kg

  • DEADLIFT Strength

    DEADLIFT

    4x4

    E3MOM / 2-3 rep in tank

    3/8. --> KAIKKI SARJAT SAMALLA PAINOLLA. LÄHDE RIITTÄVÄN KEVYELLÄ LIIKKEELLE JA PYRI NOSTAMAAN 2,5KG JOKA VIIKKO. JOS ONNISTUT TÄSSÄ VIIMEISELLÄ VIIKOLLA ON 17,5KG SUUREMPI TAAKKA KUIN ALUSSA