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 5 Workout

    Warm Up
    2 rounds
    2 min fast walk/jog to light run
    2 min easy to mod bike erg
    5-7 romanian deadlifts
    5-7 hang power cleans
    5-7 push press (pause at top 1-2 sec)
    20-30 controlled mountain climbers

    Strenght
    TNG Power Clean + Push Jerk 6x5 reps @60-65% of 1rm pc&pj
    rest 1.5-2 min, SET MUST BE UNBROKEN AND TOUCH N GO
    after last pc&pj set, take that rest and then
    Deadlift 5-4-3-2-1-1-1-1@50%, build to todays heavy single in 10 minutes

    Metcon
    3 sets, new set every 8 minutes
    700-800m run
    20-25 box jump overs
    20-25 wall ball shots
    time target under 6 minutes per set. Cap 7 min.

    Optional Accessory Work
    2-3x12-15 shoulder flyes with plates
    2-3x 12-15 band pull aparts with pause
    2-3x 30-40sec of knee tuck hold from pull up bar
    rest as needed

  • Metcon Workout

    For time:

    15 burpee to bar
    20m OH lunge @24/16kg´s
    15 c2b
    20m FR lunge
    15 c2b
    20m Farmer lunge
    15 burpee to bar

    rest 5min

    AMRAP 4

    max calories echo

    Target under 9min / Time cap 12min / Scaled c2b --> pull up / scale rep scheme if needed / Pyri pitämään ECHO bikellä vähintään sama keskivauhti kuin viikko sitten, nyt minuutti pidempään

  • 3 kierrosta kp bodausta Workout

    3 kierrosta käsipainoilla laadukkaasti

    10 hauiskääntö
    15 kulmasoutu

    Valitse painavat käsipainot, joilla saat juuri tehtyä hauiskäännöt

  • 8.5.2024 BasicWod Strength

    Bench Press

    2-2-2-2-2-2

    Go Every 2:30

  • Strength Workout

    Triset x 4 work sets!

    DB/KB Floor Press x 10 each
    Rest 60s
    Head Supported DB Rows x 10 each (head support on box, keeps form strict and reduces load on low back)
    Rest 60s
    DB/KB Shrugs x 10
    Rest 60s

  • CrossLifting Workout

    A)
    From rack
    1 btn Split jerk + 1 Split jerk + 2 front squat
    - build to Daily max
    - Rest 2 mins btw Heavy sets

    B)
    Partner Workout
    For time
    50-40-30-20-10
    Cal row
    5/5-4/4-3/3-2/2-1/1
    Clean & Jerk@90/60kg (or Heavy load which means singles from start to finish)

    Timecap : 16 mins

  • Gymnastic Workout

    Handstand push up 2/2: kipping

    AMRAP 8
    1-3 hspu strict/kipping
    5-10 hanging strict knee raise
    20 free style jumping rope: singles/ DU/ crossover

  • Perjantai 24.5.24. FN Workout

    Warm up
    2 rounds
    2 min cardio
    10/10 suitcase deadlift
    10/10 single arm hang clean&push press
    20 mountain climbers slowly
    then some squat mobility and Clean&Jerk barbell prep

    Strenght
    power clean+ clean+push press+jerk
    35-50%x1+1+1+1x3
    clean+jerk
    60-75%x2+2x3
    Clean+jerk/power clean
    (80%x1+1 30sec 60%x3)x5
    rest 1-2 min bwn sets

    Accesory Work
    2-3 sets
    10+10 single arm db row + 10-20 push ups
    rest 1min
    40+40m suitcase carrying + :30-40 Plank Hold
    rest 1-2 min bwn sets

  • "The Furious" Workout

    Aikaa vastaan (60min cap):

    (N 42,5kg / M 60kg)

    Lisää aikarajaan 1 sekunti per tekemätön toisto.

  • Functional bodybuilding Workout

    E2MOM for 4 rounds:
    a) 1-2 rope climb / 2-4 lying to standing
    8-12 push up
    b) 6-10 OHS
    6-10 box jump
    c) 45-75s plank

    Tarkoitus: Työskentele ~60s / intervalli, TC 75s / intervalli. OHS:ssä voit rakentaa ~RIR 3 painoon (keskiraskas, mutta hyvin hallittavat) tai treenata tekniikkaa oman päivän fiiliksen mukaan. Valitse myös boxin korkeus ym. päivän fiiliksen mukaan niin, ettei hirveästi tarvitse puskea.

    Rasittavuus: RPE 7-8.