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

  • Treeni 5 Workout

    Warm Up
    2 rounds
    2 min ski erg
    2 min bike erg or air bike
    15 hip thrust with barbell/light weight
    15 double db bench press
    15 hollow rocks

    Strenght
    Bench Press 10-8-6-6-6 reps@60-65-70-75-80% of 1rm
    rest 2-3 min
    Hip Thrust 3-4x8-10reps@50-60% of 1rm back squats
    rest 1.5-2.5 min bwn sets

    Metcon
    Emom 24-32
    1) 45s moderate ski erg
    2) 1 legless + 1 normal rope climb / 2 rope climbs
    3) 45s moderate bike erg or air bike
    4) 8-10 weighted box step overs @2xrx dumbbells 50-60cm

    Accessory Work
    2-3x15-20 single arm bench press with dumbbell
    2-3x15-20 reverse hyper
    2-3x 20 alt leg v.ups + 20 heel overs + :10 Flutter Kicks
    rest as needed

  • Accessory Work Workout

    3-4 rounds, rest as needed:

    1) 4 Weighted Pull-Up
    2) 5-15 Strict Ring Dip
    3) 15-25 GHD Sit-Up

    Go AHAFA, rest as needed. Scale if needed.

  • Back Squat 7-6-5-4 AHAFA, rest as needed Strength

    Back Squat 7-6-5-4 AHAFA, rest as needed

  • Treeni 2 Workout

    Easy pace cardio
    Saat valita mistä osiosta aloitat ensinmäisenä, tavoite on tehdä pitkä kestävyys
    ja taito harjoitus niin että kardiolaitteella tekeminen on ainoastaan kevyttä
    palauttelua etkä puske yhtään, sykkeen tulee olla selkeästi aerobisella eli pystyt
    puhumaan. CF-liikkeissä tee vaan sellaista sarjaa että se tulee suht helpolla.
    Harjoituksen on tarkoitus olla kevyt mutta kerryttää kuitenkin minuutteja.

    Easy pace cardio
    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 1-2 Rope Climbs, go every 1min
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 4-8 strict or kipping ring dips , go every 1 min

    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 8-12 ghd sit ups, go every 1min
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 8-12 pistol squats, go every 1min

    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 4-8 Bar MU or C2B, go every 1 min
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 8-12 box jump overs , go every 1 min

  • BASIC CONDITION Workout

    40min for quality (A,B,A,B.....)
    A: row 4min
    then 3 rounds
    10 ring row
    10 db snatch alt.
    10 box jump

    B: bike/ski 4min
    then 3 rounds
    10 steps walking lunge
    10 sit up
    5+5 single arm db push press

  • Power Snatch Strength

    8 sets of Power Snatch
    Set 1: 3 @60%
    Set 2: 3 @65%
    Set 3: 2 @70%
    Set 4: 2 @75%
    Set 5: 1 @80%
    Set 6: 1 @83%
    Set 7: 1 @86%
    Set 8: 1 @89%
    - Rest 2min btw sets

  • Conditioning 17-12-2023 Workout

    PERFORMANCE
    AMRAP x 14 MINUTES
    5 Strict Pull-Ups
    8 Alt. DB Hang Power Clean to Overhead* @50/35lbs
    12/10 Cal Row/Bike/Ski
    *Add 4 Reps after each full round to the DB

    FITNESS
    AMRAP x 14 MINUTES
    5 Vertical Ring Rows
    8 Alt. DB Hang Power Clean to Overhead* @ moderate
    10/8 Cal Row/Bike/Ski
    *Add 4 Reps after each full round to the DB

  • 15.12.2023 SNATCH BALANCE + OHS Strength

    1+1@climb to the maximum of the day, rest btw sets 2min
    *lähestyminen esim.
    2+2@50%, 2+2@60% 2+2@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100%-100+%

  • Painnonosto Workout

    Tempaus

  • Hang power snatch Strength

    9sets every 90s:
    3x 1 power snatch + 2 hang power snatch 70-77%
    3x 2 hang power snatch (drop&go) (77-85%)
    3x 1 hang power snatch (85-90%)