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

  • Oly Workout

    Power clean + split jerk
    5 x 2+2 @70-80%

    Squat clean
    4 x 2 @80-85%

    Muscle clean
    4x 3 @ by feel

    Russin twists
    3x 6+6
    Jalkojen nosto kahvakuulan yli
    3x 6+6

  • Treeni 5 Workout

    Warm Up
    2 rounds
    1 min easy run + 30s moderate run + 15s fast run + 15s walk
    20m bear crawl
    10m inch worm
    10m crab walk
    10m lunge walk (strech)
    10m tin soldier

    Skill
    Handstand Hold / Free Hold / Pirouettes / HS walk / Pull Overs for 15-30 mins

    Strenght
    Push Press 6x6reps@65% (perform new set every 2 min)

    Metcon
    Running
    800m run @5km pr pace (mun vauhti assault runnerilla 15-16km/h)
    rest 2 min
    4-5x400m run@2km pr pace (mun vauhti 17-18.5km/h assault runnerilla)
    rest 1 min bwn sets

    Accessory Work
    3-4x5-10 bar muscle ups / 3-5 banded bar muscle ups / jumping bar muscle ups
    3-4x5-10 diamond push ups
    3-4x20-30s single arm farmers carrying @32/24kg
    rest as needed

  • Skill Work / T2B endurance Workout

    3 Sets:
    10 T2B
    10 Burpee Box Jump Overs 60/50cm
    10 T2B
    10 Burpee Box Jump Overs
    10 T2B
    - Rest 1:1 btw sets

    Scaled:
    7 reps each

    • Goal: GRIPPY SPRINT! No longer than 2-3min each set.

    TC 20min

  • Conditioning Workout

    3 Sets:
    4min AMRAP:
    500/400m Row
    In remaining time, Max Alt. Turkish Get Ups 16/12kg
    Score: total TGUs

  • EASY WOD RATAPIHA Workout

    AMRAP20 easy pace.

    5 DB THRUSTER
    10 DB REVERSE LUNGES
    10 LATERAL HOP OVER DB
    10 CAL ERGO
    2 MIN REST

    -Use 2xDB keep it light!
    -Easy pace

  • STP Penkkipyramidi vol 2 Strength

    Penkkipunnerrus 10-8-6-4-2-1-1-2-4-6-8-10

  • Treeni 2 Workout

    Warm Up
    Ota omat yleislämmöt ja mobilityt, testaile liikkeet läpi. Käytä maksimissaan 2 laitetta
    tänään harjoituksissa.

    Long CF Metcon
    Metcon&Skill
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min: every 30-40s perform 2 sandbag cleans
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min : every 30-40s perform 4-6 burpee box jump overs
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min : every 30-40s perform 4-6 double db thrusters @rx db's
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min : every 30-40s perform 4-6 c2b or pull ups
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min : every 30-40s perform 15m sandbag bear hug carrying

  • 22.2.2024 BasicWod Strength

    Back Squat

    5 x 5. Across same weight.

    Go Every 2:30

  • Lepopäivä Workout

    Rest day - what did you do?

  • Gymnastics Workout

    500m ski/row
    then
    3x
    7 z press e/s
    7 Mu ring row
    30s. of 45 degree wall hold

    Play time with HS walk
    - see how far you can walk
    - see if you can walk over obstacles
    - play with different variations of scale: walk of the wall, walk to wall, side walk on the wall etc