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 Activation
    then 2-3 rounds
    10+10 good morning with barbell
    8 excentric toes to bars
    16 prone band press

    Strenght
    Build to heavy 5 rep set on dead stop Deadlift
    2-3x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 2-3 RIR.
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
    Build to heavy 5 rep set on dead stop weighted chin up
    starting with 2x8 reps (w band or bw) then go on and last should be 65-70% of 1rm (0-1 RIR after last set) (3-5 sets)
    rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

    Metcon (zone 2-3)
    2-3 rounds
    2-minutes: Cardio machine @ easy/recovery pace (ski : target 14-18/18-24 cal) (use 1.40-1.50)
    2-minutes: 5-7 hang power snatch @42.5/30kg, go every 1min
    2-minutes: Cardio machine @ easy/recovery pace (ski )
    2 minutes : 6-8 bar facing burpees , go every 1 min

    rest 1-2 min and then

    2-3 rounds
    2-minutes: Cardio machine @ easy/recovery pace (bike erg : target 14-22 calories) (1.40-1.50)
    2-minutes: 5-7 tng power clean&jerks @42.5/30kg, go every 1 min
    2-minutes: Cardio machine @ easy/recovery pace (bike erg)
    2 minutes : 4-6 bar muscle ups or burpee + kipping c2b/pull up, go every 1 min

  • Clean and jerk Strength

    Clean and Jerk
    Every 1:45 x 6

    1) 3 reps
    2) 3 reps
    3) 2 reps
    4) 2 reps
    5) 1 rep
    6) 1 rep

    Build to 90% max
    Squat or Power

  • METCON Workout

    For time:

    4rounds:

    100m shuttle run
    4 power clean@70/50kg
    12 ttb
    4 power clean
    .
    .
    Scaled For time:

    4rounds:

    100m shuttle run
    4 power clean@60/40kg
    8 ttb
    4 power clean

    TARGET UNDER 9MIN, TIME CAP 12MIN

  • DEADLIFT Strength

    Deadlift

    8-6-4-2

    2-3 reps in tank

  • Morning Intervals Workout

    4x
    90sec Calories
    90sec Calories
    90sec Calories
    90sec 10x7,5m Shuttle Runs + Max Wall Balls
    90sec Rest

  • INTERVALS Workout

    E4MOM x 3-4

    21/18 bike calories
    15/12 ski calories
    9 burpee over bar

    TARGET UNDER 2,5MIN / KIIHTYVÄ TAHTI, VIIMEINEN PÄIVÄN NOPEIN

  • WOD Workout

    5 rounds for time of:
    50 Double Unders / 75 Single Unders
    25 Air Squats
    15 V-ups / Tuck-ups
    5 Power Snatches, 50/35 kg

    Time cap : 20 min

  • Strength Workout

    A)
    Snatch pull + Low Hang Power Snatch

    Build to today's technical heavy 1+1.
    --then--
    5x 1+1 @ 90-100% of A

  • WOD Workout

    For time:
    40/30 Machine Calories
    40 Alternating Dumbbell Snatches, 22.5/15 kg
    30/24 Machine Calories
    30 Dumbbell Facing Burpees
    20/15 Machine Calories
    20 Alternating Dumbbell Devil Press, 22.5/15 kg

    Time cap : 15 min

  • Strength Workout

    Every 2:00 mins for 10 mins:

    5 Deadlifts, @70-80%
    Use same weight across all sets!