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

    5 sets of Deadlift
    Set 1: 10 @65%
    Set 2: 8 @68-70%
    Set 3: 6 @70-73%
    Set 4: 6 @73-75%
    Set 5: 4 @85%
    - Rest 2-3min btw sets

  • Treeni 2 Workout

    Easy pace cardio
    3 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 1 legless + 1 rope climb or 2 normal rope climbs, go every 1min
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 5-10 strict or kip hspu , go every 1 min

    rest 1-2 min and then

    3 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 8-12 box jump, go every 1 min
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 8-12 db snatch , go every 1 min

    TAI

    Open Prep 1 Treeni
    3 sets
    20/16 calories air bike
    20 box jump, step down
    20 db snatch
    20 burpee over db (FACING)
    rest 2 min bwn sets
    Tee nämä setit nousujohteisella vauhdilla, joka kierros lisätään vauhtia ja opetellaan
    tunnistamaan itselle sopivaa tyoskentely vauhtia.
    Tee kaikki setit niin että pidät moderate pace pyörällä (20 min pr pace)
    eka kierroksella teet liikkeet 3ssa osassa niin että pidät taukoa 10 sek välissä
    toka kierroksella teet liikkeet 2ssa osassa ja sama 10 sek tauko vaan
    3 kierroksella liikkeet putkeen niin et tauko on ainoastaan 10 sek kun vaihdat liikkeeltä
    toiselle.
    Huom. Tämä on harjoitus, ei ole tarkoitus vetää kisavetona. Ne kisavedot on openeissa.

    Open prep 2 Treeni
    emom 12
    odd : 30-40 sec of double unders
    even : 2-3 rope climbs

    ELI ÄLÄ TEE MOLEMPIA TREENEJÄ', JOMPI KUMPI!

  • Clean & Jerk Complex Strength

    7 sets of Clean & Jerk Complex: Power Clean + Squat Clean + Split Jerk
    Sets 1-2: 2+2+2 @65% 1RM Clean & Jerk
    Sets 3-4: 1+1+1 @70%
    Set 5: 1+1+1 @75%
    Set 6: 1+1+1 @80%
    Set 7: 1+1+1 @83-85+%
    - Rest 2min btw sets

  • AMRAP 12 Workout

    AMRAP 12:
    150m Skillmill Run
    15 Push-ups
    12 WB 9/6kg
    9 Pull-ups

  • Gymnastic Workout

    Pistol squat & jumping rope: crossovers

    EMOM 4: 20sec max reps crossover singles/ DU

    EMOM 4: 4-6 alt. Pistol squats (weighted)

    3 rounds for quality
    20m double KB OH carry
    20m weighted toe walk
    Rest 1min

  • Endurance Workout

    2 rounds

    4min

    12 Air Squat

    9 Ring row

    2min rest

    4min

    12 Lunge steps

    7 Push-up

    2min rest

    4min

    12 Plate ground to overhead (15/10)

    5 pull-up

    2min rest

    *Aim to pace that allows you to move whole 4min without any breaks.

  • Voimanosto: ti 23.1.2024 kyykky / maastaveto Strength

    Kyykky 4x10x65%

    Pendlay Row 5x8x25-30%

    Maastaveto polviin 4x6x60%

    Kylkilankkunostot 3x20 / puoli

  • Front squat Strength

    Front squat

    8-6-4-2-4-6

    0-1 reps in tank

  • Perjantai 19.1.24. FN Workout

    Warm Up
    2 rounds
    2 min cardio machine
    12 GTOH+Halo with plate 10/15kg
    12 pause goblet squats
    6+6 single arm plate press
    1:00 Plank Hold
    Then start to build for thruster weight

    Strenght and Conditioning
    emom 5
    5 thrusters @60-65%
    rest 1 min
    emom 5
    3 thrusters @70-75%
    rest 1 min
    every 30 sec for 5 mins (10 singles)
    1 thruster @80-85%

    Metcon
    2 sets
    2 rounds for time
    20/16 calories rowing or 16/12 cal air bike
    6-8 single arm devils press alt hand
    time target about 4 minutes, rest 1:1 bwn sets or alt time full round with partner

  • Hang Snatch Pull Strength

    4x5 Hang Snatch Pulls @90% 1RM Snatch
    - From the knee
    - Rest 2min btw sets