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

  • Morning Intervals Workout

    Teams of 3

    2x 16min ON/2min OFF

    A) 23/18 Cal SkiErg
    🔽
    3x10m Shuttle Run
    +
    Max Cal BikeErg
    🔽
    Rest

    B) 23/18 Cal Row
    🔽
    3x10m Shuttle Run
    +
    Max Cal Echo Bike
    🔽
    Rest

  • T2B tech Workout

    20min T2B tech

  • Deadlift Strength

    Deadlift

    10-8-6

    E3MOM / 1-2reps in tank

  • Clean Strength

    4x2 clean 70-75% / drop&go
    4x1 clean 75-85%

  • Treeni 2 Workout

    Warm Up
    4 min cardio (perform 4 burpee every min x 4 times)
    then some mobility for few minutes
    then barbell warm up of your choise 10 minutes (both movements)

    Weightlifting
    Flat Foot Snatch 4x4reps@light weight
    Slow Snatch + Snatch 6x1+2reps@50-70%
    Power Clean + Push Press + Squat Clean + Split Jerk 3x1+1+1+1 reps@light weight
    Squat Clean + Split Jerk 6x2+2reps@50-70%

    Accessory Work
    Sledge Push 1x40m + 2x20m + 2x10m , build in weights but keeping load light/moderate
    rest 1.5-2.5 min bwn sets

  • WOD Workout

    25min ajan laadukkaasti YGIG

    30 Cal
    12m HSW tai 4 WW
    24 Askelkyykkyä

  • Tiistai 11.6.24. BASIC Workout

    Warm up
    2 rounds
    2 min cardio
    5+5 squat strech
    5 inch worm + push up
    10 goblet squats
    5+5 plate press

    Strenght
    4 sets
    6-8 step back lunges @semiheavy
    rest 1 min
    8-10 strict hspu / Box Hspu / z-press
    rest 2 min

    Metcon
    3 sets
    1 min max calories rowing
    1 min max reps of walking lunges
    1 min max reps small kip knee raises (almost like strict ones)
    1 min rest
    20s rest bwn movements (1 round is 5 min including rest periods/time)

  • 080624 Lauantai Workout

    On the minute for 20min
    1. Handstand push-up
    2. High box jump 75/60
    3. Rope climb
    4. Bike erg / echo bike for cal
    5. Rest

  • Deadlift Strength

    Deadlift

    3x8

    E3MOM / 2-3 + reps in tank / not too heavy

  • Treeni 1 Workout

    Treeni 1
    Warm Up
    2 rounds
    400m easy run
    1 min easy/mod air bike
    10+10 step back lunges + knee raise
    10 gtoh + halo and 10-15 goblet squats
    20-30 hollow rocks

    Strenght
    Work to very heavy 20m of sledge push in 4-5 sets
    rest 2-3 min bwn sets
    kelkan pitää liikkua kokoajan, (10+10m kääntö tietty ok) pidä sellainen harjoitusmaksimi ettei tartte niin pukata että
    veret lentää nokasta
    then
    12-10-8 bulgarian split squat R/L, building in weights
    rest 15-30 sec bwn changing legs and 1.5-2 min after set

    Metcon
    4 rounds
    200m run@1-2km pr pace
    straight to 600m at 5km pr pace or a bit slower
    rest 2 min bwn rounds

    Accessory Work
    2 sets 12-15 single leg calf raises (ota joku koroke ja räkin pystytolpasta tukea)
    2 sets of: 40-50 weighted russian twits + 15-20 knee tuck ups
    rest as needed