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

  • Intervals Workout

    Intervals (ABABAB)

    Alpha+Beta x 3, 3 min rests

    Teams of 2, you-go-I-go:

    Alpha:
    1 min max rep pullups (you go 1 rep, I go 1 rep alternating; if strong then keep hanging all minute)
    400 m run

    • 3 min rest

    Beta:
    1 min max rep pushups (you go, I go; scale up to ring Pushups if needed)
    400 m run

    • 3 min rest

  • EMOM 16 min Workout

    EMOM 16 min

    3-5 Hang clean
    7-10 Ridiculously Heavy Goblet Squats

  • Intervals 3:3 Workout

    Intervals
    3 min work : 3 min rest

    AMRAP
    4+4 DB snatches
    10 groiners

    rest

    AMRAP
    6+6 KB Push Press
    10 goblet squats

    rest

  • AMRAP 7 min Workout

    AMRAP 7 min

    7 KB-swings 24/16 kg
    7 Goblet squats

  • AMRAP 15 min Workout

    3 Strict Pullup/1 Strict Chinup
    12 Ring Rows
    3 Strict Ring Dips/1 Strict Ring Dip
    12 Push-ups/Box Push-ups
    15 Hanging Knee Raises
    40 m walking lunges

  • EMOM 12 min Workout

    EMOM 12 min

    5-10 pushups
    30-45" wall sit
    20 hollow rocks

  • Power clean & jerk Strength

    4x 2 power clean + 2 jerk 70-83%
    3x 2 power clean + 1 jerk 83-87%

  • Treeni 2 Workout

    Easy pace cardio
    Saat valita mistä osiosta aloitat ensinmäisenä, tavoite on tehdä pitkä kestävyys
    ja taito harjoitus niin että kardiolaitteella tekeminen on ainoastaan kevyttä
    palauttelua etkä puske yhtään, sykkeen tulee olla selkeästi aerobisella eli pystyt
    puhumaan. CF-liikkeissä tee vaan sellaista sarjaa että se tulee suht helpolla.
    Harjoituksen on tarkoitus olla kevyt mutta kerryttää kuitenkin minuutteja.

    Easy pace cardio
    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 1-3 ring or bar muscle ups (banded/jump also fine), go every 40s
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 4-6 strict or kip hspu , go every 40s

    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 6-10 Toes to bars , go every 40s
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 6-8 db power clean&jerks , go every 40s

    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 8-10 wall ball shots, go every 40s
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 8-10 pistol squats , go every 40s

  • Bench Press Strength

    5 sets of Bench Press
    Set 1: 10 @60%
    Set 2: 8 @70%
    Set 3: 6 @75%
    Set 4: 4 @80%
    Set 5: 2 @90%
    - Rest 2min btw sets

  • Treeni 1 Workout

    Warm Up
    2 rounds
    20/16 calories rowing (add speed)
    6 burpee over rower (step up burpees and both legs same time style testing)
    8/8 single leg RDL
    8/8 single arm half kneeling press
    16 controlled mountain climbers

    Metcon
    2 sets
    21-15-9 reps
    Calories rowing
    12-9-6 reps
    Burpee over rower
    rest 5 min bwn sets (target 4-6 min)
    masters 45+/scaled reps: 15-12-9 reps and 10-8-6 reps burpees.
    women calories 17-12-7 on rower.

    Strenght
    Power Clean + Front Squat + Split Jerk 4x2+2+2 reps @1x50 1x55 and 2x60% of 1rm clean&jerk (sharp)
    rest 1.5-2.5 min bwn sets
    2 hang clean (polven päältä/alta) + Split Jerk 6-8x1+1+1reps@60-80%
    rest 1.5-2.5 min bwn sets

    Optional accessory Work
    Sledge Push 3x20m, use moderate to -> mod/heavy load and strong pushing/fast walk.
    rest 2-3 min bwn sets
    2-3x10/10 upright row with db + 15-20 reverse flyes with light weights
    2-3x8-12 weighted ghd hip extensions 10/15kg plate
    rest as needed