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

  • Deadlift Strength

    Deadlift

    10-10-10

    3+ reps in tank / not too heavy

  • Conditioning 10-04-2024 Workout

    PERFORMANCE

    EMOM x 24 MINUTES
    MIN 1 - 20 DB Goblet Alt. Lunges (50/35)
    MIN 2 - 5 Deadlifts @ moderate+
    MIN 3 - 1:00 Max Cal Bike/Row/Ski
    MIN 4 - Rest

    FITNESS

    EMOM x 24 MINUTES
    MIN 1 - 20 DB Goblet Alt. Lunges (light)
    MIN 2 - 5 Deadlifts @ moderate
    MIN 3 - 1:00 Max Cal Bike/Row/Ski
    MIN 4 - Rest

  • Treeni 1 Workout

    Warm Up
    2 rounds
    2 min run (start easy, add speed)
    5+5 squat strech
    20 cossack squats
    10 gtoh + halo and 10-15 goblet squats
    20-30 bicycle crunch

    Strenght
    5 sets : 1 Pause Back Squat (1 sec) + 2 Back Squat @60-65-70-75-80% of 1rm
    rest 2-3 min
    Pause Front Squat 4x3reps@50-55-60-65% of 1rm (1 sec pause) (hyvä asento, vauhti säilyy ylös tullessa)
    rest 2-3 min

    Metcon
    Running
    1600m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
    1 min rest
    400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)
    rest 2 min
    800m run @5km pr pace or a bit faster (mun vauhti assault runnerilla 15-17km/h)
    1 min rest
    400m run@1-2km pr pace (mun vauhti 17-20km/h assault runnerilla)

    Optional Accessory Work
    2-3 sets 8-12 bulgarian split squat R/L
    2-3 sets 8-12 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea)
    2-3 sets of: 10-15 banded standing trunk twits each side + 10-20 hollow rocks
    rest as needed

  • Volleyball Workout

    Volleyball

  • Fast Intervals Workout

    Rx´d

    4rounds:

    50 DU
    10 burpee over bar
    5 squat snatch @50/35kg

    rest 2min between sets

    Scaled

    4rounds:

    30 DU
    10 burpee over bar
    5 squat snatch @40/30kg

    rest 2min between sets

    Target under 1,5-2min / kiihtyvä tahti, viimeinen päivän nopein, NOT ALL OUT !!

  • WARM UP Workout

    10-12min

    45s machine
    5+5 DB row
    5+5 DB push press
    5+5 DB thruster
    10-15 sit up

  • Team AMRAP Workout

    AMRAP20 in teams of 3 - YGIG, divide anyhow:
    15 manmaker (2x22,5 / 2x15)
    30 box jump over (step down) (60 / 50)
    45 russian kbs (32 / 24)

    Skaalaus: 2 hlön ryhmänä tehdessä toistot 10-20-30 ja 60-90s tauko kierrosten välissä.
    Rasittavuus: RPE 7-8 - tasainen tahti läpi treenin, pitäisi pystyä tekemään vielä ainakin 10min samaa tahtia.

  • 4 x EMOM 10 (55min) Workout

    EMOM 10:
    Odd: 10/8cal Assault Bike
    Even: 10 GHD Sit-ups

    ————5min Rest————

    EMOM 10:
    Odd: 12/10cal Ski-Erg
    Even: 10 Box Jumps 60/50cm

    ————5min Rest————

    EMOM 10:
    Odd: 12/10cal Row
    Even: 10 Pull-ups

    ————5min Rest————

    EMOM 10:
    Odd: 40 DU
    Even: 10 Burpees

  • EasyWOD 8.4.2024 Workout

    Voima
    KB swing 5x8
    -rest 1min
    -nouseva paino
    -rohkeasti painavaan painoon

    WOD
    10min EMOM
    1.min KB swing x12
    2.min slam ball x12

  • Hang snatch Strength

    snatch complex e90s

    4x 3 hang snatch (70-80%)
    5x 2 hang snatch (find heavy double)