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

  • Accessories Workout

    4 x e2:30min:

    6 DKB fr. cyclist squat @ explosive
    6-8 BB sots press

  • Snatch Strength

    A) 4 x e90s:
    1 muscle snatch + 2 ohs @ 40-50%

    B) 6 x e2m:
    1 snatch pull + 2 snatch @ 60-70%

  • WOD Workout

    For time:
    Row, 1000 m
    21 L Single Arm Kettlebell Suitcase Lunges, 24/16 kg
    21 R Single Arm Kettlebell Lunges, 24/16 kg
    21 Strict Pull-ups
    15 L Single Arm Kettlebell Lunges, 24/16 kg
    15 R Single Arm Kettlebell Lunges, 24/16 kg
    15 Strict Pull-ups
    9 L Single Arm Kettlebell Lunges, 24/16 kg
    9 R Single Arm Kettlebell Lunges, 24/16 kg
    9 Strict Pull-ups
    Row, 1000 m

    Timecap: 18 mins

    Strict pull up scaling : 15-9-6, or ring row

  • 25 min Kp:n kanssa Workout

    25min kpn kanssa

    5+5 riipusta tempaus + askelkyykky paino pään yläpuolella
    200m juoksu
    5+5 cluster riipusta
    5 yleisliike käsien irrotuksella

    Käsipaino 22,5/15/9kg

  • Emom 30’ Workout

    EMOM 30

    • 1 Round of Cindy
    • 9/10cal Machine
    • Rest

    Scale Down: Less Cindy Reps
    Scale Up: 10 Push Ups --> 5 HSPU

    1 Round Of Cindy=
    5 Pull Up
    10 Push Ups
    15 Air Squats

  • WOD Workout

    25min Laadukkaasti

    4-8 toistoa liike

    Suosikki painonnostoliike
    Suosikki voimisteluliike
    2 min juoksu/kone

  • Chin-ups Strength

    5x6 Chin-ups (weighted)
    - Rest 2min btw sets

  • Treeni 2 (TI) Workout

    Warm Up
    Crossover Symmetry + Banded Hip Halo
    then 2 rounds
    8+8 half kneeling kb bottom up press R/L @8/12kg
    4-6 controlled strict pull ups
    16 hollow rocks
    8 box jumps

    Strenght supersets
    Part 1
    Bench Press 10+10+8+8 reps@60-65-70-75% of 1rm
    perform 6-10 strict pull ups after BP with 5/10kg extra weight or bodyweight
    rest as needed bwn sets

    Part 2
    3-4 sets
    6-12 strict hspu (use abmats for help to get minimum 6 reps in unbroken)
    perform 2-3 rope climbs after strict hspu sets
    rest 2-3 min bwn set

    Metcon
    6-8 rounds
    16/20 calories echo bike
    16/20 calories ski erg
    16/20 calories rowing
    rest 2 minutes after full round
    masters 45+ / scaled calories are 14/18.
    Purpose is to hold moderate to moderate fast pace on machines so move 75-85% effort pace. (zone 3-4)

    Optional Accessory Work
    2-3 sets
    1:00 bear hug sandbag hold
    perform 1 squat every 6-10 sec (6-10 reps)
    rest 2-3 min bwn set

  • 25.11.2024 BACK SQUAT Strength

    3x1@80%, bs-%, rest btw sets 3min

  • 25.11.2024 SNATCH Strength

    2x3@barbell, 2@up to 70%, 2@75%, 3x1@80%, sn-%, rest btw sets 2min