WODconnect

Workout list by Ilkka Rainto Alisan Treeniohjelma

  • Alisa - W4S2 Workout

    Warm-up (12 min)
    2 rounds

    Technique – PISTOL PROGRESSION (20 min)
    A) Unassisted Pistols

    • 5×2/leg

    B) Counterweight Pistols

    • 3×3/leg

    C) Slow Eccentric Pistols

    • 2×2/leg

    MetCon — Thruster Exposure
    9 min AMRAP

    • 10 thrusters
    • 12 toes-to-bar
    • 30 double unders

    Suggested load: 20–30 kg
    Goal: Sustain movement quality while breathing becomes challenged.

    Optional Accessory

  • Alisa - W4S3 Workout

    Warm-up (10–12 min)
    2 rounds

    Technique (25 min)
    Snatch
    Power Snatch + Squat Snatch

    • 1+1 × 5 @ 70–72.5%

    Pistols

    • 3×3/leg

    Unassisted if possible

    MetCon — Gymnastics Capacity
    For time (10 min cap)
    6–8–10–12–14

    • Toes-to-bar
    • Shuttle run

    Then:
    6–8–10–12–14

    • Pull-ups
    • Shuttle run

    Goal: Consistent pace and grip management.

    Optional Accessory

    • Farmer carry 3×30 m
    • Dead hang 3×30 sec

  • Alisa - W4S4 Strength

    Warm-up (10–12 min)
    2 rounds

    Barbell Prep (5–8 min)
    Empty Bar Front Squat

    • 2×8

    Ramp Sets

    • 40% × 5
    • 55% × 4
    • 65% × 2

    Strength – Squat Progression
    Front Squat

    • 6×3 @ 75–77.5%

    Rest: 2–3 min between sets

    Secondary Strength

    • Single-Leg RDL 4×6/leg

    Short Conditioning, Optional
    6 min AMRAP

    Moderate effort only.

    Accessories
    Posterior chain

    Knee resilience

    • Spanish squat hold 2×45 sec

    Core

  • Alisa W5S1 Workout

    Warm-up (12–15 min)
    3 rounds

    • 40 double unders
    • 6 inchworms + shoulder taps
    • 8 PVC overhead squats
    • 6 scap pull-ups
    • 20 sec hollow rocks

    Mobility

    • Banded lat stretch ×30 sec/side
    • Ankle rocks ×10/side
    • Thoracic rotations ×8/side

    Technique – SNATCH (20–22 min)
    Focus: fast turnover and confidence at heavier percentages
    A) Snatch High Pull

    • 4×2 @ 90%

    B) Full Squat Snatch

    • 5×2 @ 77.5–80%

    C) Snatch Balance

    • 4×2 @ 72.5–75%

    D) Pause OHS

    • 2×3 @ 60%

    MetCon – Finals Event Simulation
    For time (8 min cap)

    Score: Total bar muscle-ups

    Optional Accessory

  • Alisa - W5S2 Workout

    Warm-up (12 min)
    2 rounds

    Technique – PISTOL PROGRESSION (20 min)
    A) Unassisted Pistols

    • 5×3/leg

    B) Counterweight Pistols

    • 3×3/leg

    C) Pause Pistols

    • 2×2/leg, 2 sec pause at bottom

    Goal: Consistent, repeatable reps.

    MetCon – Gymnastics Ladder
    For time (10 min cap)
    6–8–10–12–14

    • Toes-to-bar
    • Shuttle run

    Then:
    6–8–10–12–14

    • Pull-ups
    • Shuttle run

    Goal: Maintain movement quality under fatigue.

    Optional Accessory

  • Alisa - W6S1 Workout

    Warm-up (12–15 min)
    3 rounds

    • 40 double unders
    • 6 inchworms + shoulder taps
    • 8 PVC overhead squats
    • 6 scap pull-ups
    • 20 sec hollow rocks

    Mobility

    • Banded lat stretch ×30 sec/side
    • Ankle mobility ×10/side
    • Thoracic opener ×8/side

    Technique – SNATCH (20 min)
    A) Snatch High Pull

    • 3×2 @ 90%

    B) Full Squat Snatch

    • 5×1 @ 80–82.5%

    C) Snatch Balance

    • 3×2 @ 75%

    D) Pause OHS

    • 2×2 @ 60%

    Focus:Speed, Confidence, No missed lifts

    Metcon – Event 1 Retest
    For time, 8 min cap

    Goal: Beat Week 5 score.

    Optional Accessory

  • Alisa - W6S2 Workout

    Warm-up (10–12 min)
    2 rounds

    Technique – PISTOL PROGRESSION (15–20 min)
    A) Unassisted Pistols

    • 4×3/leg

    B) Pause Pistols

    • 3×2/leg

    C) Quality Singles

    • 3 reps/leg

    Goal: Demonstrate full control.

    MetCon – Event 3 Retest
    For time, 10 min cap
    6–8–10–12–14

    • Toes-to-bar
    • Shuttle run

    Then
    6–8–10–12–14

    • Pull-ups
    • Shuttle run

    Goal: Better pacing than Week 5

    Optional Accessory

  • Alisa - W6S3 Workout

    Warm-up (10 min)
    2 rounds

    • 30 double unders
    • 6 PVC OHS
    • 10 walking lunges
    • 20 sec hollow hold

    Technique (20 min)
    Snatch

    Pistols

    • 3×2/leg

    Focus: Sharp movement quality.

    MetCon – Sprint Final Retest
    For time, 6 min cap

    Load: 20–30 kg
    Goal: Max effort while maintaining standards.

    Optional Accessory

    • Farmer carry 2×40 m
    • Dead hang 2×30 sec

  • Alisa - W6S4 Strength

    Warm-up (10–12 min)
    2 rounds

    Barbell Prep (5–8 min)
    Empty Bar Front Squat

    • 2×8

    Ramp Sets

    • 40% × 5
    • 60% × 3
    • 72.5% × 2

    Strength – Squat Progression
    Front Squat

    • 5×2 @ 82.5–85%

    Rest: 3 min between sets

    Focus:Explosive drive, Perfect depth, No grinders

    Secondary Strength
    Weighted Step-Up

    • 4×5/leg

    Box slightly above knee height

    Accessories
    Posterior Chain

    Knee Resilience

    • Spanish squat hold 2×45 sec

    Core