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

  • Power Clean & Jerk Strength

    5 sets of 2 Power Cleans + 1 Pause Split Jerk
    Set 1: @65% 1RM Clean & Jerk
    Set 2: @70%
    Set 3: @75%
    Set 4: @80%
    Set 5: @85%
    - Pause 3sec in the receiving position
    - Rest 2min btw sets

  • Conditioning 07-05-2023 Workout

    PERFORMANCE
    6 x 2:00 work; rest 1:30
    25/20 Cal Row/Bike/Ski
    Max 15m Shuttle Runs (2 x 7.5m)

    FITNESS
    6 x 2:00 work; rest 1:30
    20/15 Cal Row/Bike/Ski
    Max 15m Shuttle Runs (2 x 7.5m)

    -RPE 9
    -Video: https://vimeo.com/820786994?share=copy

  • Treeni 2 Workout

    Warm Up
    3 rounds
    15/12 calories rowing
    20 lunges (anyhow)
    5-10 strict chin ups
    :20-30 L-tuck hang from pull up bar
    some squat and front rack mobility as needed

    Strenght
    Back squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    Front Squat 3x10 @60-65-70%
    rest 2-3 min bwn sets

    Metcon
    5-8 rounds (masters 45+ = 5-6 rounds, muut 6-8 rounds)
    250m row @1-2km pr pace
    250m row @10km pr pace (n.5 sek hitaampaa kuin 5km pr pace)
    rest 45s bwn

    Accessory Work
    Sets of pull ups or c2b pull ups (9-12-15-12-9 reps), rest as needed bwn sets
    3x12-15 heavy kb swings
    3-4 x 40-50m double kb front rack carrying
    rest as needed

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio

  • 40 min Workout

    40 min

    20 Maljakyykky kahvakuulalla
    100m Farmari kävely 1 kahvakuulalla
    30 Kahvakuula heliautus
    400m juoksu

  • Treeni 1 Workout

    Warm Up
    3x40easy,20smod,10s fast cardio / rest20s = Air bike
    then 2 x
    5 inch worm + push up
    20 plate hops + 10 plate halos (5/5)
    8 db snatch, use light/medium weight.

    Gymnastic Strenght
    3 rounds
    20-30 ring support hold, thumbs out (ota nauhaa tarvittaessa)
    20-30 ring dip hold
    10 kip swings on rings, feet together, yritä laajentaa liikettä kierrosten edessä.
    rest as needed
    then emom 5 : 1-4 ring muscle ups / jumping ring muscle up / seated mu, feet on floor

    Strenght
    Flat Foot Snatch High Pull + Flat Foot Hang Power Snatch 3x2+3reps@35-50%
    Hang power snatch + emom 5 : 4-5 reps @60-65'% of 1rm (laske power snatchista)
    Paused Snatch + Snatch 6x1+1reps@65-85% (pysäytys polven yläpuolella 1-2s)
    rest 1.5-2 min bwn sets, except emom.

    Metcon
    12 min AMRAP
    16-32 du (max 45s)
    12/10 calories air bike
    12/8 push ups
    8 db snatches @15/22.5kg

    Accessory Work
    Sets of Kipping HSPU (9-12-15-12-9 reps), rest as needed bwn sets
    2-3 sets of 15-20 banded tricep turns @light/medium band (ei maks raskaasti vaan pikku polte)
    Accumuate 60-90 sek l-sit hold
    rest as needed

  • For time Workout

    1-2-3-4-5-6-7-8-9-10:
    Wall-ball shots
    Toes-to-bars
    Then…
    10-9-8-7-6-5-4-3-2-1:
    Wall-ball shots
    Toes-to-bars

    Scaled WOD
    For time:
    1-2-3-4-5-6-7-8-9-10:
    Wall-ball shots
    Sit ups
    Then…
    10-9-8-7-6-5-4-3-2-1:
    Wall-ball shots
    Sit ups

  • 3.5.23 Workout

    2min ON, 90s OFF x6
    5 pull ups
    10 push ups
    12-15 wall balls @9/6kg
    AMRAP Double Unders

  • 3.5.23 Strength

    PUSH PRESS 6/6
    2 rounds of:
    3-2-1
    Every 2min

  • WARM UP Workout

    EMOM x 8-12

    1) echo
    2) 5 press + 5 front squat + 5 thruster
    3) ski
    4) 10-20 banded pull apart

  • Olympic weightlifting (Deload) 4.5 Workout

    • 20 minutes of snatches. Keep the lifts light and go for the perfect rep.
    • 20 minutes for the perfect clean&jerk. Do not exceed 70% of 1 rm. Lots of reps as single lifts. Load should be light during the whole session.