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

  • Accessory Work Strength

    3-4 rounds, rest as needed, scale if needed:

    1) 6 Bench Press, AHAFA
    2) 8 2xKB Row
    3) 6+6 Single Arm Seated Press
    4) 10 Standing Barbell Biceps Curl

  • Morning Intervals Workout

    Time: 35min

    Equipments: 1x Row, 2x SkiErg, 2x BikeErg, 2x Echo Bike

    20/15 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.

  • 12min Clean EMOM Strength

    12min Clean EMOM:

    0-4min:
    2x Clean Pull + Squat Clean
    4-8min:
    1x Clean Pull + Squat Clean
    8-12min: Squat Clean

    We will do this same workout next week and the week after that. Add loading every 4th minute. Go by feel. Scale if needed.

  • Shoulder Press Strength

    In 20min:
    Build up to a heavy 8, 6, 4, 2 reps of Shoulder Press

  • Voimanosto: Kyykky max1 Strength

    Kyykky max1

  • 16.12.2023 Thrusters Strength

    Thrusters

    3-3-2-2-1-1-1

    Go Every 2:30

  • OPTIONAL ACCESSORY Workout

    EMOM x 8

    20-50 DU

    Tarkoitus kerryttää DU- volyymia, valitse toistomäärä mikä tulee laadukkaasti läpi koko emomin

  • 16.12.2023 WB, C&J + Burpees Workout

    AMRAP 15

    20 Wallball Shots 20/14p
    12 Hang Power Clean + STOH 42,5/30kg
    6 Bar Over Burpees

  • Clean Pull 3x3@100-110% Strength

    Clean Pull 3x3@100-110% of your 1RM Clean

    Scale if needed. Use straps if needed.

  • Treeni 3 Workout

    Warm Up
    2 rounds
    2 min air bike (add speed)
    10 lunge elbow to floor + streching
    10 scapula rolls + 5-10 kipping pull ups
    20 alt leg v-ups

    Metcon
    Air Bike
    5 min 15s @moderate/fast pace (+1-2rpm to 20min test avg rpm)
    rest 1 min
    45 s @fast pace (3-5 min pr pace, about 6-8rpm more than mod pr pace)
    rest 30s
    45 s @fast pace (3-5 min pr pace, about 6-8rpm more than mod pr pace)
    rest 2 min
    3min 30s @moderate/fast pace (+1-2rpm to 20min test avg rpm)
    rest 45s
    45 s @fast pace (3-5 min pr pace, about 6-8rpm more than mod pr pace)
    rest 45s
    45 s @fast pace (3-5 min pr pace, about 6-8rpm more than mod pr pace)

    Gymnastic Strenght
    Ring Muscle Up
    3x:20-30 ring support hold , jalat yhdessä ja pikkusen edessä suorana
    3x:20-30 ring dip hold
    3x6-8 ring kip swings
    then
    emom 5 : 2-4 ring muscle ups / jumping ring muscle ups
    or do 5x2-4 reps and rest as needed bwn sets.

    Optional Accessory Work
    3-5sets of 4-6 wall facing strict hspu
    3-5 sets of 6-10 strict chin ups / weighted chin ups
    3-5 sets of 16-20 bicycle crunch + 8-10 side plank hip touches
    rest as needed