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

  • 20 min Tankojumppa Workout

    20min tankojumppaa

    2 cluster 43/30kg
    4 etukyykky
    6 raaka työntö
    8/6 cal pyörä

    1min lepo kierroksen jälkeen

  • Strength set Strength

    3-4 sets of
    6 Deadlift @70-75%
    5-8 Handstand Pushups, challenging position
    5-8 Strict Chinups, weighted if possible

  • Voimanosto: ti 4.6.2024 sisäänajo 8 kyykky Strength

    Kyykky 4x4x70%, 3x75%, 3x1x80%

    Painijan kyljet 3x15/15
    -”vuorotellen”

    Takaolkapääsoutu 5x20

    Kylkilankkunostot 3x20 / puoli

  • WOD Workout

    3 sets, go every 5:00
    500m Row
    500m Ski / 1000m Bike Erg / 20-30 Assault Bike Cals

    Aim to have at least 1:00 rest each round
    Effort level medium and consistent results or faster each round.
    Can be done in reverse order as needed.

    Extra:
    Banded Pushdowns with an underhand grip: 4 x 20. Rest 60s.

  • BBC Weightlifting - Keskiviikko Workout

    WARM-UP

    3:00-5:00 min erg of choice.
    Then 3-4 rounds, 3-5 reps each movement:
    Clean pull
    Tall muscle clean
    Front squat
    Push press
    Tall clean
    Push jerk with pause at catch

    CLEAN & JERK
    Primer:
    Power clean + Clean + 2 Split jerks
    Climb up to workset weight.

    Worksets:
    Clan and jerk, 4 x 2x(1+1) @ 88%
    Rest 2:00 min between sets

    SNATCH
    Primer:
    Snatch pull + Hang snatch
    Climb up to workset weight

    Hang snatch,
    5 x 1 @ 93%
    Lift every 2:00 min.

    STRENGTH
    Hatch, week 9 day 2

    Back squat,
    5 @ 65%
    3 x 5 @ 75%

    Front squat,
    4 x 5 @ 65%

    (OPTIONAL) BONUS

    Strict press,
    4 x 3 @ RPE 8

    1-Arm meadow row,
    4 x 12/12 @ RPE 9

    Core:

    3 Rounds of:
    20 Wipers with dumbbells in lockout
    15 Hip extensions with 5s pause every 5 rep (5 hip extensions + 5s pause at top)
    1:00 min sandbag bearhug hold
    Rest 1-2 minutes between rounds

  • Lepopäivä Workout

    Rest day - what did you do?

  • EMOM x32-40 Workout

    EMOM x 32-40

    1) bike
    2) 5-10 ttb
    3) echo
    4) 5-10 hspu

    Steady pace, target PK2- easy VK

  • Double decker Workout

    E2MOM x26:
    a) row
    b) bike erg
    c) russian twist (both sides = 2 reps) + kbs
    d) air bike / ski erg
    e) box get over

    Rasittavuus: RPE 6-7, PK-sykkeiden tuntumassa.
    Treenin flow: Nosta pakasta 2 päälimmäistä korttia, näiden yhteenlaskettu silmäluku antaa tavoitetoistomäärän intervallille

  • 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