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 2 (TI) Workout

    Warm Up
    2 min run + 2 min rowing + 2 min air bike
    then mobility/activation for few minutes

    Metcon
    1-2 rounds
    4-5 min run @very easy + 2x4-8kipping hspu, rest 30s bwn set
    3-4 rounds
    4-5 min run @very easy + 2x2-4 kipping bar muscle up or c2b pull ups, rest 30s bwn set
    5-6 rounds
    4-5 min run @very easy + 2x6-8 pistol squat/3-4 curtsy step down from box R/L , rest 30s bwn set
    7-8 rounds
    4-5 min run @very easy+ 2x5 sharp box jump to 50-75cm, rest 30s bwn set
    this was zone 2 training all time, total time about 60 minutes.

  • Monostructurals n' Stuff w/ Partner Workout

    90s on / 30s off w/ partner, YGIG, for 4 rounds:
    a) monostructural 1
    b) landmine twist
    c) monostructural 2
    d) AMRAP: 3+3 windmill + 6+6 halo (kb & plate ok, molemmat tekee koko 90s ajan)
    e) monostructural 3

    HUOM! Jokainen pari käy ainakin kerran treenin aikana air runnerilla (ellei juoksemista estäviä loukkaantumisia).

    3 hlön tiimit: Mennään YGIG, mutta jatketaan työtä myös lepoajan yli (käytännössä mennään siis "E2MOM").

    RPE 6 / zone 2 (60-70% HRmax)

  • 3x 10 barbell hip thrust Strength

    Go heavy!
    2min rest

  • BBF 200425 Workout

    EMOM 40

    1) 10-18 Cal. Row
    2) 6-10 Burpee Box Step-Overs
    3) Max Wall Balls
    4) Plank hold
    5) Rest
    6) 10-18 Cal. Bike
    7) 5-8 Devils Presses
    8) Max Double Unders
    9) Deadhang in the rack
    10) Rest

  • INTERVALS Workout

    2,5min On / 1,5min Off

    4sets:
    25 wallball
    10 high box jump @70/60cm

    • remaining time echo calories

    TARGET NOUSUJOHTEISET KALORIT

  • JERK Strength

    6-8sets:

    3-4 x 2 jerk 75-80%
    3-4 x 1 jerk 80-90%

    JERK ANYHOW ( SPLIT OR PUSH JERK)

  • PUSH PRESS Strength

    Push press

    8-6-4-4

    1-2 RIR

  • Pitkä Takakyykky sarja Strength

    EMOM3 x 6

    Back Squat 12-10-8-6-4-3
    Sit up x 6 (lisäpainolla)

  • Ke 16.4.2025 penkki Strength

    Band-pull-aparts 4x25

    Yhden käden kulmasoutu 2x25 / puoli

    Penkki 5x60%, 3x70%, 1x80%
    -3s stopit

    Penkki 3x6 (50-55-60%)
    -touch&go
    -”ylihidas/-kontrolloitu” alaslasku —> mahdollisimman räjähtävä punnerrus

    Ojentajat kumpparilla / taljassa 5x20

  • Torstai 17.4. Strength

    Takakyykky 5-3-3-1-1-1