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 3 Workout

    Warm Up
    3 rounds
    1 min ski,row,ski
    30-50 single unders/10-20 crossover singles
    4+4 lateral box step ups
    4 inch worm + push ups
    4-8 strict chin ups
    12-16 L-Sit hold

    Strenght
    Bench Press 2x2@88-95%
    rest 2.5-3.5 min bwn sets
    Ring or Bar Muscle Up Training
    perform 20-30 reps. Split reps as needed! Go and test your max rep set?
    rest as needed

    Metcon
    5 rounds
    20-30 double unders (max 40s)
    5-10 chest to bar pull ups
    3-5 deficit strict hspu / strict hspu

    rest 5 min

    5 rounds
    20-30 double unders (max 40s)
    5-10 pull ups
    3-5 parallette hspu / deficit kipping hspu

    rest 5 min

    5 rounds
    20-30 double unders (max 40s)
    6-12 toes to bars
    2-3 wall walks

    Valitse toistomäärät sen mukaan että saisit suurimmilta osin tehtyä unbroken sets.

    Optional Accessory Work
    2-3 sets deficit push ups (ota 20kg levypainot jonka päältä punnerrat, syvempi liikerata) (target 6-12 reps
    2-3 sets 16-20 bicycle crunch + 16-20 weighted russian twits

  • Build it Workout

    3 rounds
    Alt. DB bench press x 20
    Box dips x 20
    Seated serratus press x 10

    3 rounds
    SL heel raises x 10/ leg
    Spanish squat x 10
    Rower hamstrings x 10

    3 rounds
    SA kick back x 12/ arm
    Chest flys x 12
    Plate bench press 30sec max reps

  • WOD: Partner AMRAP Workout

    AMRAP24 w/ partner - YGIG, divide anyhow:
    10 synchro no-jump burpee
    30 power clean (50 / 37,5)
    50 air squat
    70 DU / 60s training (i.e. ~30s / athlete) / 140 SU
    - rest 60s between rounds

    Target: RPE 7-8

  • CFPORVOO WOD 11.9.2023 Workout

    45 min PK
    30s ATG
    30s dead hang
    30s plank
    1000m row
    100 rope jumps alternate legs
    800m jog
    30s tucked hollow body hold
    10 wall ball clean and jerks
    10 sumo deadlift high pulls, light barbell
    4 min bike

  • OH super sets Workout

    A1) negative HSPU 3x2, hold 5s in the 90 degree angle then go down as slow as possible
    A2) shoulder press 3x5x65%
    A3) ring push up 3x10

  • OPTIONAL Workout

    2-4rounds:

    8-10 Db bench press
    8-10 double kb romanian deadlift

  • Painonnosto Workout

    🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️🏋️‍♂️

  • Treeni 5 Workout

    Warm Up
    2 rounds
    1 min each machine you use today
    5 burpees (fast)
    10 ring row
    10+10 single arm press
    20-30 knee tuck hang

    Strenght
    Speed Bench Press 6x2reps @60-65%
    Perform 1 legless rope or 1-2 normal rope climbs right after
    rest 2.5-3min bwn sets
    Seated barbell strict press 3-4x6-8 reps (keskipainolla, joka liikkuu ylöpäin hyvin
    perform 5-10 strict chin ups / (control down, semifast up; jätä sarja kesken niin ettei liike hidastu
    selkeästi)
    rest 2.5-3 min bwn sets

    Metcon
    9 or 12 x 1 min on / 1 min off
    Row
    Ski
    Air Bike
    Goal is to keep fast pace and maintain about same calories on each round (3-4 times each machine)

    Midbody Wor
    3 sets
    3-5 skin the cats / strict ttb
    6-8 windmills R/L
    rest 2 min bwn sets

  • Stamina squats Strength

    Part 1
    OTM 6 min
    Front squat 3 - 4 (65 -75 %)

    Rest 2 min

    Part 2
    OTM 6 min
    Back squat 5 - 6 (65 - 75 %)

    *This program will last 3 weeks.

  • WOD 04/09/23 Workout