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 4 Workout

    Warm Up
    2 min cardio machine
    10+10 single leg RDL
    20 cossack squats
    :30 Wall Walk Hold (half way)
    10 wall squats
    5 sharp box jumps

    Strenght
    Flat foot snatch 35-50%x3x3reps
    Snatch 3-3-2-2reps@60-65-70-75%
    (80-90%x1 , rest 20sec 80-90%x1 , rest 20sec 80-90%x1)x5 sets
    rest few minutes and start
    Power clean + push press + squat clean + split jerk
    3 sets 1+1+1+1 reps@35-50%
    squat clean + split jerk
    3x2+2reps @60-75%
    (80-90%x1+1, rest 20-30sec, 80-90%x1+1)x 5 sets

    Accessory Work
    3-4 x 12-15 reverse flyes
    3-4 x 8/8 windmill
    3-4x40-60sec sorenson hold
    rest as needed

  • Accessories Workout

    30s on / 15s off for 3 rounds:
    a) copenhagen plank, R
    b) copenhagen plank, L
    c) 3-5 + 3-5 kb windmill

  • CrossLifting Workout

    A)
    Build to daily max :
    OHS double from the floor!!

    B,
    5 sets , 3 mins ON / 1 min OFF
    3 power Snatch @50/35kg
    6 push up
    9 air squat

    Goal: 3+ rounds each round

  • Partner Conditioning 10-02-2024 Workout

    IN TEAMS OF 2.

    AMRAP x 15 MINUTES
    3 Wall Walks or 3 'Best Effort' Wall Walks
    12 Alt. DB Snatches
    15 Box Jump Overs

    • Complete waterfall style. P1 completes 3 Wall Walks, P2 completes 12 Alt. DB Snatches, P1 completes 15 Box Jump Overs, and then P2 completes 3 Wall Walks, and so on.
    • Your choice on DB and box today!

  • OPTIONAL Workout

    2-3rounds:

    10 snowangel
    10-20 ring row

  • For time Workout

    100 wall-ball shots
    400-m run (5 kierrosta käytävässä)
    60m DB overhead walking lunge (15/22.5 kg)
    – Use one DB.

    Scaled WOD
    For time:
    50 wall-ball shots
    400-m run (5 kierrosta käytävässä)
    30m walking lunge

  • Snatch from blocks Strength

    Snatch from blocks: 5x2
    (on the knees)

  • Power Snatch Strength

    7 sets of Power Snatch
    Set 1: 3 @65% 1RM Power Snatch
    Set 2: 2 @70%
    Set 3: 1 @75%
    Set 4: 3 @70%
    Set 5: 2 @75%
    Set 6: 1 @80%
    Set 7: 1 @80+%
    - Rest 2min btw sets

  • 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!