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 1 Workout

    Warm Up
    2 rounds
    2 min row (start easy, add speed)
    12 weighted cossack squat (controlled)
    12 gtoh + halo with plate
    24 weighted russian twits

    Metcon
    2000m row @5km pr pace (s/m 23-27)
    rest 1 min
    3x500m row @2km pr pace (s/m 28-32)
    rest 30s

    Strenght
    Back Squat 10-8-6-6-6 reps@60-65-70-75-80% of 1rm
    rest 2-3 min
    Front Squat 3-4x5reps@60-70 and 1-2x75% of 1 rm
    rest 1.5-2.5 min

    Optional Accessory Work
    3-4 sets 6/6 bulgarian squat, use mod weight, pause at floor, fast up
    3-4 sets 12-15 goblet squats
    3-4 sets of: 8-10 banded standing trunk twits each side + 16-20 alt leg v-ups
    rest as needed

  • Upper body strength Workout

    2-3 x5-10+ strict pull up
    2x12+12 Db row
    2-3 x5-10+ ring dip
    2x12+12 Db press

    2-3reps in tank, rest as needed between sets&movements

    Target = suunnilleen samat toistot/ kilot kuin edellisellä viikolla, volyymi pienempi tällä viikolla

  • WOD Workout

    AMRAP x 28 MINUTES
    Cal Machine of Choice
    Every 3:00 not including 0:00, complete 10 Alt. Goblet Lunges @ light + 8 Tuck Jumps

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5 Slow light weight Jefferson Curls
    10 Slow Cat Cows
    10 Alt. Scorpions
    -Rest as Needed b/t Sets

  • Bench Press Strength

    7 sets of Bench Press
    Sets 1-4: 2 @85%
    Sets 5-7: 1 @90%
    - Rest 2min btw sets

  • EMOM x 10 Strength

    EMOM x 10
    2 power snatch 60-70% BE FAST not too heavy

  • Intervals Workout

    3rounds:

    30s ON / 1min OFF
    1) wallball
    2) ttb
    3) echo calories

    Target = vauhdikkaat intervallit / kiihtyvä tahti /pilko tarvittaessa / viimeisellä kierroksella pitäisi saada suurimmat toistomäärät

  • Lepopäivä Workout

    Rest day - what did you do?

  • OPTIONAL ACCESSORY Workout

    2-3rounds:
    10-20 GHD sit up
    10-20 GHD hip extension
    10+10 kb side bend

  • NBT Clean&Jerks Strength

    Every 2,5 min 6 rounds

    Heavy Clean & Jerk 85% ->

  • Strength Work Strength

    4 rounds, rest 1-2min between movements

    1) 3 Front Squat, AHAFA
    2) 6 Bench Press, AHAFA
    3) 5-10 Chest to Rings Pull-Up

    Go by feel. Scale if needed.