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

  • 16.8.2024 "Optional Core" Workout

    3 - 4 Rounds :

    15 GHDSU Shoulder on Hip Line
    10+10 Side Crunch

  • Intervals Workout

    3-4sets:

    20m Db fr walking lunge
    15 Db bench press @22,5/15kg
    10 ttb

    rest 2min between rounds

    Target under 2-3min / scale weight or rep scheme if needed

  • 6x6 Deadlift (vol1.8) Strength

    • @60% of 1RM
    • Explosive lifts (means 1sec up, rather than 3s).
    • Slow and controlled down (2-3sec)
    • Deadstop lifts, NO TNG!!!
    • 2min Rest

  • Voimanosto: ma 5.8.2024 penkki Strength

    Penkki 2x95%

    Kapea penkki 3x6x70-80%

    Vipunostot taakse 5x15

    Vipunostot maaten 2x20

  • 10.8.2024 3 Rounds "What's Risto Doing" Workout

    3 Rounds Of :

    AMRAP 1:30
    5 Power Snatch 50/35kg
    5 Bar Facing Burpees
    5 CTB

    Rest 90s

    AMRAP 1:30
    5 Overhead Squats 50/35kg
    5 Box Over Jumps 24"/20"
    5 TTB

    Rest 90s

  • Treeni 4 Workout

    Warm Up
    2 rounds
    1 min rowing
    1 min ski erg
    10m inch worm
    10-15 push ups
    10+10 single leg rdl
    10 weighted pause hip bridges
    1:00 Plank Hold

    Strenght
    Deadlift 5x5reps@65-75% of 1rm
    go new set every 2-2.5 minutes
    Bench Press 5x5reps@65-75% of 1rm
    go new set every 2-2.5 minutes

    Metcon
    For time
    21-15-9 reps
    dumbbell snatch @15/22.5kg
    lateral burpee over dumbbell
    rest 3 min
    9-15-21 reps
    lateral burpee over dumbbell
    dumbbell snatch @15/22.5kg

    Masters 45+/scaled version 15-12-9 and 9-12-15 reps.
    Time target per set 4.5-5.5 min.

    Optional Accessory Work
    2-3x8+8 tempo single arm db row R/L (2 sec hold at top, 1-2 sec lowering down)
    2-3x8 tempo db bench press (2-3 sec lowering down)
    2-3x20-30 weighted russian twits + 10-15 slow knee tucks
    rest as needed

  • 27.7.2024 "Painstorm XII" Workout

    "Painstorm XII"

    For Time

    400 meter Run
    50 Back Squats
    50 Front Squats
    50 Overhead Squats
    400 meter Run
    50 Shoulder Presses
    50 Push Presses
    50 Push Jerks
    400 meter Run
    50 Hang Power Cleans
    50 Hang Power Snatches
    400 meter Run

    M: 20kg W:15kg

    TC 32

  • Core of coach's choice Workout

    5-10min midline work of coach's choice.

  • 4.8.2024 EasyWod Strength

    Deadlift ( Use neutral Grip )

    5-5-3-3-2-2-2

    Build weight throughout 7 sets.

    Go Every 3:00

  • Treeni 2 Workout

    Warm Up
    Ota 5-10 min yleislämpöä + 5-10 min yleisvenyttelyä
    Sen perään kaikki liikkeet sisäänajoksi ja homma käyntiin. Lämmittelyineen n.90 min setti,

    Metcon
    Treshold Cardio
    1 round (10min 40s)
    2-minutes: Cardio machine @ easy pace
    2 minutes 40s : 1-2 rope climbs , go every 40 sec (total 4sets)
    2-minutes: Cardio machine @ easy pace
    2 min 40s : 4-6 burpee box jump overs , go every 40sec (total 4sets)

    1 round (10min)
    2-minutes: Cardio machine @ easy pace
    2min 40s :4-6 bar muscle ups/burpee pull ups, go every 40 sec (total 4 sets)
    2-minutes: Cardio machine @ easy pace
    2 min 40s : 8-12 wall ball shots, go every 40sec (total 4 sets)

    1 round (10min)
    2-minutes: Cardio machine @ easy pace
    2 min 40s : 30m farmers walk with 24/32kg kb's, go every 40 sec (total 4 sets)
    2-minutes: Cardio machine @ easy pace
    2 min 40s : 20m double kb oh walk with 16/24kg kb's, go every 40 sec (total 4 sets)

    rest 2 min bwn parts, total time for this workout with 2x2min rest periods 36 minutes.