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

  • Snatch Strength

    12 min
    @Find heavy 1rm squat snatch of the day

  • 3 rounds for time Workout

    21 bar-facing burpees
    15 deadlifts (70/102,5 kg)
    90 double-unders

    Scaled WOD
    3 rounds for time:
    12 bar-facing burpees
    9 deadlifts
    60 singe-unders

  • OPTIONAL GYMNATICS STRENGTH Workout

    3sets: 10-20s ON / 40s Off

    1) chin over bar / or rings
    2) ring support
    3) hollow hold

    PYRI LISÄÄMÄÄN TYÖAIKAA ~5s PER PITO VIIME VIIKKOON

  • KaveriWOD Workout

    15min Amrap w/partner
    5 Rounds (you go, I go)
    partner A
    3 Strict Pull up/Ring row
    6 Burpee box jump over
    9 KB swing

    Partner B
    2 Strict pull up/Ring row
    4 Burpee box step over
    6 Kb swing

    After 5 rounds (A,B,A,B,A,B,A,B,A,B)
    Rest of time Max Cal Ergo (you go, I go)

  • Treeni 2 (TI) Workout

    Warm Up
    2 sets
    15/12 calories of echo bike
    15/12 calories of ski erg
    rest 1 min bwn set
    start easy and second set easy/mod

    Metcon
    3-4 sets, new set every 5 minutes (15 or 20 minutes)
    24/20 calories of echo bike @moderate or mod+ pace
    24/20 calories of ski erg@moderate or mod+ pace
    Masters 45+ 22/18 calories.
    time target sub 3.00-3.30.

    Weightlifting
    3 waves of power snatches
    3 reps @50-55-60%
    2 reps @60-65-70%
    1 rep @70-75-80%
    go through 3-2-1 reps with small breaks, rest 2-3 min after full wave!

    3 waves of power clean&jerks
    3 reps @50-55-60%
    2 reps @60-65-70%
    1 rep @70-75-80%
    go through 3-2-1 reps with small breaks, rest 2-3 min after full wave!

  • WOD Workout

    AMRAP 20 mins :
    15 Burpee-to-Targets
    20 Wall Balls, 9/6 kg,
    25 Kettlebell USA Swings, 24/16 kg

    Goal: 5+ rounds

  • EASY: DTish Workout

    5 rft:
    8 Deadlift
    6 Hang power clean
    4 Push jerk
    - rest 45s after each round -

    TC: 13

  • 18.10.2024 BULGARIAN SPLIT SQUAT Strength

    *barbell in the clean rack position, start on the weaker foot

    3+3@up to 35%, then DROP SETS 4-5x1x[3+3]@-10%, fs-%, rest btw sets 3min

  • 18.10.2024 SNATCH + SNATCH BALANCE Strength

    2x2x[1+1]@barbell, 1+2@up to 75%, 1+2@80%, 1+2@75%, 1+2@80%, 1+2@75% sn-%, rest btw sets 2min

  • Päivän CrossFit Treeni Workout

    Lämpö
    2 kierrosta
    10 x Y kuminauhalla (victory pull)
    10 x T kuminauhalla (pull apart)
    10 x W kuminauhalla (face pull)
    5 burpee
    10 cal hiihto

    2 kierrosta
    10 kippiheilunta
    3 wall climb
    6 hollow-arch roll

    Voima
    5 kierrosta:
    5 penkkipunnerrus
    5 leukaa (lisäpaino-kehonpaino-kuminauha)

    Voimistelu
    EMOM 16:
    1) muscle up/leuka/rengassoutu
    2) 20s hollow rock + 20s arch rock
    3) hspu tai hspu boxilta
    4) laite

    Extra
    3 kierrosta:
    10 hauis
    10 ranskalainen punnerrus
    16 selänojennus kierrolla (kosketa takaa ristikkäistä jalkaa)