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

  • Shoulder Press Strength

    5 sets of Shoulder Press
    - Rest 2min btw sets

    Set 1: 10 @60%
    Set 2: 8 @65%
    Set 3-4: 5 @75%
    Set 5: 5 @75+%

  • WOD: Deck of cards Workout

    EMOM52:
    a) shuttle run (1 rep = 5m)
    b) cossack squat (right + left = 1 rep)
    c) sit up + kbs
    d) push up (choose a challenging variation)

  • DELOAD WEEK Strength

    Back Squat
    10 min emom
    1 Tempo 1 ¼ back squat
    *5 sec down agressive up

  • Strength Workout

    10-10-10-10-10
    Front foot elevated barbell split squat

    5reps/side
    - rest 2 mins btw

    Btw sets : 20 banded hip extension, use red band!

  • Dumbbell snatch Strength

    4x10 Heavy Dumbbell Snatch *two sets with both hands

  • Treeni 4 Workout

    Warm Up
    3 rounds
    15/12 cal row
    20 cossack squats
    10 sots press light barbell
    10/10 upright row

    Strenght
    Overhead squats 2x5 reps @58-63% and 2x4 reps @70 % + 1x5 reps @58%
    rest 1.5-2 min bwn sets
    Power Snatch 5x3 reps @68-73% of 1rm
    rest 1.5-2 min bwn sets
    Snatch Pull 3x5 reps @90-100% of 1rm
    rest 1.5-2 min bwn sets

    Metcon
    3-4 rounds for time (masters 45+ = 3 rounds)
    40/30 cal ski erg
    15-20 db snatch @12.5-15/17.5-22.5kg
    8+8 single arm db oh lunge walk

    Accessory Work
    3x8-12 banded strict c2b pull ups
    3x8-12 diamond push ups
    5:00 bear hug sandbag hold (2+1.5+1.5min) @35/45kg

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

  • Treeni 2 Workout

    Treeni 2
    Warm Up
    3 rounds
    15 cal ski
    10/10 half kneeling db press
    15 back extensions
    4 inch worm

    Strenght
    Push Press
    1x10 reps @58%
    1x8 reps @63%
    2x8 reps @68%
    rest 1.5-2 min bwn sets. Fast and sharp lifting.

    Close Grip Bench Press
    1x10 reps @50%
    1x8 reps @58%
    1-2x8 reps @65%
    rest 2-2.5 min bwn sets

    Metcon
    10 min emom
    7-10 burpee box jump overs @50/60cm
    step up burpee, jump, step down and u-turn.

    Accessory
    3-4x8 strict ring dip w/pause
    3x12 barbell bicep curls
    3x10-15 v-ups+ 20 heel over db (side to side)
    rest as needed

  • Day 82.2 Strength

    Find 1RM Push Press

  • STRENGTH Strength

    Deadlift 7x1
    * -nouseva paino
    -lepo 3-4min sarjojen välissä*

  • Viikko 3 / 2023 / Treeni 1 Workout

    Viikko 3
    Treeni 1
    Warm Up
    3 rounds
    1:00 rowing
    4-6 strict chin ups
    30 weight supported flutter kicks (5/10kg)
    20 lunges

    Strenght
    Back Squat 10,8 and 3x6 reps @57-62-67-71-76% of 1rm
    Front Squat 3- 4x5reps @1x60, 1x70% and 1-2 sets @75%
    rest 2-3 min bwn sets
    Keskity laatuun kyykyissä ja pitämään liike hallittuna.

    Metcon Rowing Program practise 4
    1000m @1.46/500m (5km goal pace)
    rest 2 min
    3-5x500m row @1.37-1.40 (2km goal pace) mene nämä nousujohteisesti.
    rest 1 min bwn
    Masters urheilijat 3-4 kertaa tuo 500m.

    Accessory
    3x10/10 back rack reverse lunge
    3x12/12 single arm kb row
    3x1:00 front plank + 10/10 landmine twists
    rest as needed

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