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 2 (TI) Workout

    Warm Up
    2 rounds
    2 min ski erg, 2nd round rowing @easy/mod
    15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
    30-45s supinated grip bar hang
    30-45s front leaning on low rings (punnerrus lankku pito)
    then start strenght part

    Strenght
    2 Sets (+2.5kg bp ja 1.25-2.5kg wpu) isommilla sarjapainoilla kuin edellisellä kierrolla)
    8 Pause Bench Press + 8 weighted Strict Pull Up
    6 Pause Bench Press + 6 weighted Strict Pull Up
    4 Pause Bench Press + 4 weighted Strict Pull Up
    2-3 min rest bwn sets

    Set 1: 50/20%
    Set 2: 60/30%
    Set 3: 70/40%
    Set 4: 55/25%
    Set 5: 65/35%
    Set 6: 75/45%

    Metcon (vk ja gymnastic kapasiteettia esille kun ei oo kevyt kardio alla)
    2 rounds
    2 min : rowing @moderate pace
    2 min : go every 30 sec for 5-10m hs walk / 1-2 wall walks

    2 rounds
    2 min : ski @moderate pace
    2 min : go every 30 sec for 4-8 pistol squats / weighted box step up (single db)

    2 rounds
    2 min : rowing @moderate pace
    2 min : go every 30 sec for 5-10 toes to bars

    2 rounds
    2 min : ski @moderate pace
    2 min : go every 30 sec for 1 legless rope climb / 1-2 rope climb

    4 MIN REST BWN "PARTS"
    USE 1.45-1.55 FOR MACHINE WORK AS YOU LIKE, TARGET FOR ROW IS 500/425M and ski 450/375m

  • FRONT SQUAT Strength

    Front squat

    5x3 ( 3s slow negative )

    E3MOM / 3+ rep in tank

  • POWER CLEAN & JERK Strength

    EMOM x 10-12

    2 power clean + 1 jerk

    50-70& BE FAST !!

  • Conditioning Workout

    00:00-10:00
    Amrap of:
    12 russian swing@32/24kg
    10 wall ball@9/6kg
    8 kipping Pull up

    10:00-12:00
    REST

    12:00-20:00
    Complete for time of:
    3 rounds
    200m row
    15 goblet squats@32/24kg
    10 T2b
    Remaining time is rest!

    20:00-32:00
    EMOM : alt. Between :
    12 box jump over @60/50cm
    12 wall ball thruster@9/6kg

  • Tiistai 26.11.24. BASIC Workout

    Warm Up
    3 min easy cardio
    then 2 rounds
    30 jump over line
    5 inch worm + push up + 5 burpees
    10 scapula rolls + 10 ring rows
    10/10 side plank hold + rotation

    Gymnastic Skill
    4-5 sets of : 30-40 sec double unders/single unders + 2-4 wall walks
    rest 1.5-2 min bwn sets

    Metcon
    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 8-10 burpees , go every 1 min
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 8-10 db power clean&jerks , go every 1 min
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 8-10 wall ball shots, go every 1 min

  • For time Workout

    120cal Ergo
    21 clean and jerks (47,5/70 kg)
    60cal Ergo
    21 clean and jerks
    120cal Ergo

    Scaled WOD
    For time:
    80cal Ergo
    15 clean and jerks
    40cal Ergo
    15 clean and jerks
    80cal Ergo

  • 5 x alkavalla 4 min 🏋🏼‍♀️🚴🏾 Workout

    5 x alkavalla 4 minuutilla

    10 thruster 43/30kg
    10 rinta tankoon/leuanveto
    loppuaika laite kevyesti

  • WOD Workout

    4 round each unbroken!
    12 Gorilla Rows
    9 Dual KB Cleans
    6 Dual KB Push Press
    12 Dual KB Front Rack Reverse Lunges - 6 each
    Rest 2:00
    ( 6:30 MORNING CLASS USES DUMBELLS)
    Timecap: 12 mins
    Goal: sub 1:30/round

    Extra credit:
    Banded Overhead Triceps 3 x 25. Rest 60s.

  • HANG POWER SNATCH Strength

    6-8sets:

    3-4x 2 hang power snatch 70-77%
    3-4x 1 hang power snatch 77-87%

  • Voimanosto: to 28.11.2024 maastaveto + kapea penkki Strength

    Maastaveto 1x97,5%

    Kapea penkki Max1

    Jalkanostot maaten lisäpainolla 5x10-15