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

  • WOD 24/01/24 Workout

  • Gymnastics / Pulling Strenght Workout

    A)
    3 x 0:15-0:30 Chin Over Bar Hold (Chin-up grip)
    - Rest 1:15 btw sets
    B)
    5min Kipping Practice / Butterfly
    C)
    EMOM 5:
    - Unbroken Pull-ups, 15% of your 5min AMRAP-test (12.1.)

  • Gymnastics / Pulling Strenght Workout

    A)
    3 x 0:15 Chin Over Bar Hold (Chin-up grip)
    - Rest 1:30 btw sets
    B)
    5min Kipping Practice
    C)
    AMRAP 5:
    - Pull-ups
    Score: Total Pull-ups

  • Treeni 3 Workout

    Warm Up
    2 rounds
    2 min rowing
    20 banded monster walk + 15 banded air squat (nauha nilkkojen yläpuolella)
    10/10 single arm band row + 10/10 single arm banded chest press (kuminauha tolpassa, seisten)
    20 v-ups

    Metcon
    1000m row @5km pr pace (s/m 23-27)
    rest 2 min
    4-5x500m row @1-2km pr pace (s/m 28-34)
    rest 1 min bwn sets

    Strenght
    Bench Press 5x5reps @70-80% of 1rm (vika sarjallakin pitää jäädä vielä 1-2 varastoon)
    perform 5 weighted chin ups @30-50% of 1rm right after bench press
    rest 2.5-3.5 min bwn sets

    Accessory Work
    3-5x6-8 strict ring dips with 1s pause / Ring Muscle Ups x 3-5 reps
    3-5x8-10 barbell bicep curls
    3-5x20-30 weighted russian twits @5/10kg+ 8-12 knee tucks
    rest as needed

  • 5x2 Hi-hang squat snatch Strength

    • Stay below 75% of 1RM Snatch. NO FAILS!!!!
    • Focus on technique & speed under the bar

  • 4 rounds for time Workout

    21 deadlifts (47,5/70 kg)
    3 rope climbs

    Scaled WOD
    4 rounds for time:
    15 deadlifts
    5 pull-to-stands

  • Build it Workout

    3 rounds
    10 barbell strict press behind neck
    8 + 8 Bulgarian squat: quad focus

    3 rounds
    10 barbell narrow grip bench, legs up
    20 banded hamstring

    3 rounds
    10+10 standing banded leg adduction
    15 box dips

  • 28.1.2024 EasyWod Workout

    AMRAP 12

    6 Deadlift 70/50kg
    20 Jumps Over Barbell
    10 Wallball Shots
    10 Push-Ups

    Rest 0:30 after each rounds

  • Treeni 4 Workout

    Warm Up

    3 times with cardio machine
    40s easy, 20s moderate, 10s fast, rest 20 sec about
    then 2 sets
    5+5 lunge + streching + 5 pause wall squats
    :30 Push Up Plank
    5 Pike Push Ups
    5+5 single arm kb squat clean
    5+5 single arm kb push press with 2s hold at top on each rep
    10 alt leg v-ups

    Strenght

    Push Press 3x5 and 2x3 reps@50-55-60-65-70% of 1rm
    rest 1.5-2.5 min bwn sets
    Squat Cleans 3x3 and 2x2reps@50-55-60-65-70% of 1rm
    rest 1.5-2.5 min bwn sets

    Metcon
    Every 3 min for 15 minutes (5sets)
    4-6 double kb hang power clean + jerk @2x12-16/20-24kgs
    8-12 kipping or butterfly pull ups
    12/15 standing bike erg

    Accessory Work
    3 sets
    8/8 curtsy lunges
    8/8 single arm db row
    8/8 windmill
    rest 1-2 min bwn sets

  • Morning intervals Workout

    EMOM 30

    A.
    1. Row for Calories
    2. Double DB Reverse Lunges (farmers hold)
    3. Burpee over Rower
    4. Shuttle Run
    5. Rest

    B.
    1. Bike for Calories
    2. Double KB Thrusters (light KB's)
    3. Burpee over line
    4. Shuttle Run
    5. Rest