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 2 (TI) Workout

    Warm Up
    Crossover Symmetry + Banded Hip Halo
    then 2 rounds
    8+8 half kneeling kb bottom up press R/L @8/12kg
    4-6 controlled strict chin ups
    16 hollow rocks
    8 box jumps

    Strenght supersets
    Part 1
    Bench Press 10+8+8+8 reps@60-70-75-80% of 1rm
    perform 3-5 strict L-sit Chin Ups after BP
    rest as needed bwn sets

    Part 2
    3-4 sets
    8-12 double db incline bench press
    perform 6-12 c2b pull ups or pull ups right after bench press
    rest 2-3 min bwn set

    Metcon
    5-6 rounds
    16/20 calories echo bike
    16/20 calories ski erg
    16/20 calories rowing
    rest 2.5 minutes after full round
    masters 45+ / scaled calories are 14/18.
    Purpose is to hold moderate to moderate fast pace on machines so move 75-85% effort pace. (zone 3-4)

    Optional Accessory Work
    2-3 sets
    30-50m sb on shoulder carry RIGHT (eli siis kannat 30-50m oikealla puolen ensin koko matka)
    straight to
    5 sandbag squats (sb on shoulder) RIGHT
    rest 20-30sec
    30-50m sb on shoulder carry LEFT (eli siis kannat 30-50m oikealla puolen ensin koko matka)
    straight to
    5 sandbag squats (sb on shoulder) LEFT
    rest 2-3 min bwn set

  • 13.11.2024 BULGARIAN SPLIT SQUAT Strength

    *barbell in the clean rack position, start on the weaker foot

    3+3@up to 50%, then DROP SETS 3-4x1X[3+3]@-10%, fs-%, rest btw sets 3min

  • Power Clean (DELOAD) Strength

    10 sets:
    1 Power Clean + 1 Hang Power Clean @70-75% 1RM Power Clean
    - Rest 1-2min btw sets

  • Treeni 4 (PE tai LA) Workout

    Warm Up
    Do some overall mobility and activation as you like.
    Then movement prep as needed and start workout!

    Metcon
    Rounds 1-2:
    2-3 min rowing @very easy/easy + 2x8-12 tempo db bench press, rest 30-45s bwn set
    Rounds 3-4:
    2-3 min ski @very easy/easy + 2x6-8 toes to bars , rest 30-45s bwn set
    Rounds 5-6:
    2-3 min rowing @very easy/easy + 2x2-4 rmu/bmu/burpee c2b pull ups , rest 30-45s bwn set
    Rounds 7-8:
    2-3 min ski @very easy/easy + 2x30-50m sandbag bear hug carrying, rest 30-45s bwn set

  • 7.6.2025 EasyWod Workout

    AMRAP 10, With partner

    Row 150/130m
    7 Deadlift 70/50kg

    IGYG

  • 3 liikettä + bonus alkavalla minuutilla Workout

    30/24 cal pyörä
    100 tuplanaruhyppy
    30 käsilläseisontapunnerrus
    100 tuplanaruhyppy
    30/24 cal pyörä

    Alkavalla minuutilla 6 kp tempaus

    Aikaraja 20min

  • 25.3.2025 RDL Strength

    Romanian Deadlift

    3 x 10 @ 2-3 RIR, rest 3:00 b/t sets

  • EMOM30 Workout

    A: 4 Power snatch (tng) @43/35
    B: 5 OHS 43/35
    C: 6 High box jump 80/60cm

    Alternate btw a, b and c.

  • Amrap 22’ Workout

    Amrap 22’

    10 Hang Clean and Jerk DB 1x14/22kg
    9/10cal Machine
    10 Hang Snatch DB 1x14/22kg
    10 Push Up / 5 HSPU

  • 31.5.2025 EasyWod Strength

    Deadlift

    4 x 3
    4 x 2

    Go Every 2:30