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

  • WOD 12/06/24 Workout

  • MOVEMENT Workout

    2min on - 15s off for 5 rounds
    a) row
    b) bike erg / ski erg / air bike
    c) upper mody mobility of coach's choice
    d) lower body mobility of coach's choice

    RPE 5-6 / Koneet PK-tahtia (HR 60-70%).

  • 40min EMOM (5 ROUNDS) Workout

    1.min 8-15cal row
    2.min 10-20 KB swings
    3.min 8-15 cal C2 bike
    4.min 10-20 KB clean & jerks
    5.min 8-15 cal ski
    5.min 10-20 KB snatches
    7.min 8-15 cal air bike
    8.min 10-20 goblet squats

  • Pe 7.6.2024 sisäänajo 9 maastaveto Strength

    Maastaveto 4x4x70%, 3x75%, 3x1x80%

    Pystypunnerrus 5x10
    -noin 45%

    Etuheilautus 100 toistoa AFAP
    -naiset 16-20kg kuula
    -miehet 24-28kg kuula

  • Treeni 2 Workout

    Warm Up
    Ota 5-10 min yleislämpöä + 5-10 min yleisvenyttelyä
    Sen perään kaikki liikkeet sisäänajoksi ja homma käyntiin. Lämmittelyineen n.90 min setti,

    Metcon
    Treshold Cardio
    2 rounds
    2-minutes: Cardio machine @ easy pace
    2-minutes: 2-4 bar mu or 6-10 C2B OR pull ups, go every 30-40 sec
    2-minutes: Cardio machine @ easy pace
    2 minutes : 4-6 burpee box jump overs , go every 30-40 sec

    2 rounds
    2-minutes: Cardio machine @ easy pace
    2-minutes: 6-12 toes to bars , go every 30-40 sec
    2-minutes: Cardio machine @ easy pace
    2 minutes : 4-6 dual kb hang snatches @rx weights , go every 30-40 sec

    2 rounds
    2-minutes: Cardio machine @ easy pace
    2-minutes: 4-6 kipping hspu, go every 30-40 sec
    2-minutes: Cardio machine @ easy pace
    2 minutes : 2-4 sandbag cleans , go every 30-40 sec

    Fiiliste ennakkoon missä liikkeissä teet 4 sarjaa ja missä 3 sarjaa jotta osaat huomioida myös
    kokonaisvolyymin. Kardiolaitteeksi suosittelen tänään row/ski/bike erg linjaa.

  • Sunnuntain nostelut Workout

    Raakarive + rive polven alta
    1+2x 65%
    1+2 x 70%
    1+2 x 75%
    2x 1+2 80%

    Ylöstyöntö telineelte
    3 x 65%
    3 x 70%
    2 x 75%
    3x 2 80-83%

    Lu raises
    3x 10 @levypainot, kevyet kiekot
    Ojentajat kumpparil
    3x 10

  • Conditioning Workout

    3 mins ON/ 90sec OFF x 8 sets

    A :
    30 Double under
    20 alt. DB Hang Clean & jerk@22,5/15kg
    10 burpee box jump

    B:
    8 V-up
    16 KB alt. Gorilla row 2x16/12kg
    24 air squat

    Split the Class into two groups!
    Alternate A & B!

  • MOVEMENT Workout

    E90s for 4 rounds:
    a) row
    b) alt. turkish get up
    c) bike erg
    d) perfect stretch to cobra-downward dog flow
    e) air bike / ski erg
    f) foam rolling (e.g. calves, legs, upper back / lats...)

    Koneet @zone 2 / 60-70% of HR max.

    Mobility of coach's choice:
    ~10min active / passive stretching

  • Pe 31.5.2024 sisäänajo 6 maastaveto Strength

    Maastaveto 3x5x65%, 3x70%, 2x80%

    Sumo high pull 4x10
    -tangolla

    Kapea penkki 5x10
    -noin 65-70%

    Leuanveto 5x amrap / ylätalja 5x8-15
    -vap.vap. ote/kahva, voit vaihdella
    -voit tehdä kapean penkin ohessa

  • 31.5.2024 LIGHT-MODERATE WEEK 13/16 Workout

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    5 x each BAND I-Y-T + SNOW ANGEL
    10 x SINGLE LEG GLUTE BRIDGE + 10s HOLD last rep
    max reps JACK KNIFE CRUNCH
    15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    video: BAND I-Y-T + SNOW ANGEL

    video: JACK KNIFE CRUNCH

    TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

    5+5 x OH SPLIT SQUAT

    2+2+2+2+2 x
    SHOULDER PRESS + PUSH PRESS + POWER JERK + SQUAT JERK + THRUSTER

    3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

    2 x
    SNATCH PANDA PULL from HIP + SNATCH from HIP
    SNATCH PANDA PULL from KNEE + SNATCH from KNEE
    SNATCH PANDA PULL + SNATCH

    2 x
    CLEAN PANDA PULL from HIP + CLEAN from HIP + 1+1 SPLIT JERK
    CLEAN PANDA PULL from KNEE + CLEAN from KNEE + 1+1 SPLIT JERK
    CLEAN PANDA PULL + CLEAN + 1+1 SPLIT JERK

    A) BENCH PRESS
    3x2@80% of last week RPE10, rest btw sets 3-4min

    B) SPLIT JERK *split both side *rack/blocks
    3x1x[1+1]@80% of last week RPE10, rest btw sets 3-4min

    C) SNATCH BALANCE + OHS *rack
    3x1x[1+1]@80% of last week RPE10, rest btw sets 3-4min

    POWER SNATCH + SNATCH
    2x3@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1]@up to 70%, rest btw sets 2min

    POWER CLEAN + SPLIT JERK *split both side
    2x2x[1+1]@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1[@up to 70%, rest btw sets 2min

    D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
    3x2@80% of last week RPE10, bs-%, rest btw sets 3-4min

    SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

    2-3 rounds: NO SHOES

    8x BACK EXTENSION with weight *kuorma yläselän päällä
    20x SIT-UPS with ROTATION
    8+8x SINGLE LEG GLUTE BRIDGE
    8+8x BENCH SIDE CRUNCH *alakäsi suorana

    Rest as needed

    video: SIT-UPS with TWIST

    video: SINGLE LEG GLUTE BRIDGE

    video: BENCH SIDE CRUNCH