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

  • Metcon Workout

    For time:

    30-20-10
    bike calories
    wallball

    Target good pump on your legs / Fast but not all out!!!

  • Treeni 3 Workout

    Warm Up
    2 rounds
    1.5 min bike erg
    10-15m R/L single arm kb bottom up carrying (käsi 90 asteen kulmassa) 12&16kg
    30-45s hanging from pull up bar (myötä/vastaote)
    30-45s ring push up plank hold
    then 2 times through
    5 romanian deadlifts
    5 hang muscle clean
    5 pause front squat
    5 push press
    then 2 times through
    3 reps of each db movement, first set lighter than second, it should be rx weights

    Metcon
    3 sets
    1000/1200m bike erg
    5 db power cleans + 5 db front squat + 5 db push press with 2xrx dumbbells
    rest 2 min bwn sets
    straight to ->
    Strenght (inside 12 minutes)
    5x5 Thrusters, starting at 50% of 1rm and building to todays heavy 5 rep set in 12 minutes.
    barbell taken from floor, rest as needed bwn sets but that 12 min cap.

    Accessory Work
    3 sets
    12-15 romanian deadlifts @35-40% of 1rm dl
    16-20 ring rows
    24-30 hollow rocks
    rest 2 min bwn sets

  • Kipping Pull Up technique Strength

    Technique drills for kipping pull ups!

  • Back squat Strength

    Back squat

    3x5 (3+ reps in tank)

  • 20.7.2024 "Sawo Triathlon" Workout

    For time

    Uinti n.600m
    Pyöräily 18km
    Juoksu 4.8km

  • Treeni 1 Workout

    Warm Up
    Band Pull + Banded Hip Activation
    then 2 times through
    5+5 single leg rdl
    5+5 upright row
    5+5 single arm press
    5+5 single arm db oh lunge walk in place
    then 2 times through
    3+3 db snatch
    5+5 single arm db ohs
    3+3 db squat snatch

    Weightlifting
    New set every 1.5 min :
    TNG DB POWER SNATCH 5X5+5 REPS @17.5-22.5K/27.5-32.5KG DB
    then
    10 min emom
    1 DB squat snatch + 2 db ohs R/L

    Strenght
    Yoke Carrying 2x40m + 3x20m, starting with light weight in building up by feeling
    rest 2-2.5 min
    or barbell front rack carrying 2x30+3x15m, samat ohjeet.

    Metcon
    15 min emom
    1) Air bike x 40 seconds
    2) Burpee Deadlifts x 8reps @rx dumbbells
    3) weighted farmers hold walking lunges x 16 reps @rx dumbbells
    4) Air bike x 40 seconds
    5) rest min

  • WOD Workout

    AMRAP 12:00
    10 KB Hang Cleans @24/16kg
    10 Calorie Bike/Row/Ski
    10 KB Facing Burpees

    Extra:
    Band Shoulder Extension Tri-set 3 x 10 reps each position

  • 30.7.2024 Mobility Workout

    Mobility

  • Ke 24.7.2024 penkki Strength

    Penkki 3x6x80%

    Sotilaspenkki 70% x amrap

    Pystysoutu käsipainoilla 3x20

    Pullover 3x20

    Ojentajat kumpparilla/taljassa 5x15-20

  • WOD: Snatch, burpee & air bike Workout

    EMOM30:
    a) 3-5 squat snatch (dng)
    b) 6-10 lateral bar over burpee
    c) rest
    d) 3-5 squat snatch (dng)
    e) 9-15 cal air bike
    f) rest

    Target: Work 30-45s / interval. Overall RPE 8,5.