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

  • WOD Workout

    AMRAP 15mins
    KB Complex:
    20 USA Swing
    10/arm 1-Arm KB Push Press
    10/arm Split Stance KB Rows
    2/arm Turkish Get-ups
    Rest as needed between rounds

    Rx: 24/16kg
    Try to go unbroken for the whole complex and then rest

  • EASY: Steady as she goes Workout

    AMRAP20:
    6 T2B / kipping knee raise / toes-to-rig
    14 alt. s.a. db snatch (22,5 / 15)
    10-20 DU / AMRAP DU in 30s / 40 SU
    - rest 60s between rounds

    HUOM! Voit tehdä molemmat versiot päivän treeneistä kaikilla tunneilla.

  • Voima - Lauantai Strength

    Kevennetyt VOIMA-harjoitukset ma 30.6. - ti 8.7. välillä.

    Lämmittely 12 minuuttia
    1min ergo
    6+6 maailman parhain venytys
    8 plate squat (levypaino nousee kasvojen korkeudelle kyykyn ala-asennossa)
    10+10 dead bug + kuminauhavastus käsissä

    Etukyykky, 2 sek stop pohjalla
    2x8, RPE 7
    - Kevennä painoa hieman viime viikosta. Työsarjojen oltava silti napakan raskaita.
    - Merkkaa tulokseen etukyykyn paino.

    Romanialainen maastaveto (tanko)
    3x8, RPE 7
    - Tee samalla painolla kuin viime viikolla.

    Yhden käden tuettu kulmasoutu
    3x8, RPE 7
    - Joko toinen polvi penkillä tai pelkkä käsituki.
    - Tee samalla painolla kuin viime viikolla.

    Hauiskääntö (tanko)
    2x10, RPE 8-9
    - Sama paino kuin viime viikolla.

  • 5.7.2025 AMRAP 20 Workout

    AMRAP 20

    Bike 1000 / Row 500m, alternating each round.
    20 American Swing 16/12kg
    30 Sit-Ups

  • 5.7.2025 Upperbody Accessory Workout

    Upperbody accessory 15 minutes of :

    10 Hollow pos. Banded pull-down
    10 + 10 DB Row
    10 Scull Crushers
    10 Reverse Flyers

    rest as needed between movements

  • Conditioning Workout

    AMRAP4 x 6, rest 2 (alt. A B & C)
    A)
    8 rower hamstring curl
    16 leg lift over rower
    rest of time: row cal

    B)
    30s handstand hold (wall/free)
    16 DDB renegade row
    12 DB snatch alt. 1x45/30lb

    C)
    200m run @ easy pace
    20 DU / 40 SU
    6 burpee over line

    RPE 3-5-4.0

  • Strength Workout

    Back Squat 6-6-6-6

    @80%

    • use same weight across all sets
    • 2 mins rest btw sets

  • 5 rounds Workout

    AMRAP 2:
    20 wall-ball shots
    Max ring muscle-ups
    – Rest 2:00 between rounds.

    Scaled WOD
    5 rounds:
    AMRAP 2:
    20 wall-ball shots
    Max jumping C2B/pull up
    – Rest 2:00 between rounds.

  • Strength Workout

    Strict Press 5-5-5-5

    Build to 5RM
    --then--

    3 x 5 @90% of 5RM

    GO every 90sec!

  • Treeni 1 (MA) Workout

    Warm Up
    2 rounds
    40/20/10s of rowing, add speed.
    5 prone ATYT's
    10 cossack squats
    10 glute airplanes
    then 2 sets of burgener snatch warm up with barbell, 5 reps each movement.
    rest 1 min bwn sets

    Weightlifting
    3x 2 muscle snatch + 2 hang power snatch +2 snatch balance 30-50%
    4-6x1 power snatch + 2 hang squat snatch @60-80% of 1rm snatch
    rest as needed bwn sets

    Strenght
    Back Squat 10+10+8+8 reps@60-65-70-75% of 1rm
    rest as needed bwn sets

    Metcon
    4-5 sets, go new set every 3 minutes (12-15 minutes)
    10/13 calories running or bike erg (masters 45+ 9/12 calories
    12 double kb deadlifts + 9 hang power cleans + 6 push presses with 16/24kg's
    OR
    12 double db deadlifts + 9 hang power cleans + 6 push presses with 15/22.5kg's
    go at 80-85% effort, time target sub 2 min 10 sec per round
    Masters 45/scaled version
    10-7-5 reps with rx weights OR rx reps with 20/12.5 or 12kg's
    Elite versio = 6 thrusters