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

  • Takakyykky Strength

    4x6 83% maxista (-5kg)

  • Tiistai 16.4.24. BASIC Workout

    Warm Up
    3x40s easy&20s mod&10s fast cardio / 20 sec rest bwn
    then
    40m bear crawl
    20m inch worm
    10m lizard walk
    10m crab walk
    20m lunge walk
    40m sivulaukat (2x10+10m)
    then some mobility prep and start workout

    Gymnastic Strenght
    2x.20-30 ring dip or push up hold
    2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
    2x.20-30 handstand hold
    then
    3 sets of 6-12 ring push ups
    3 sets of 6-12 strict chin ups / banded strict chin ups
    3 sets of 4-8 strict hspu / strict box hspu

    Partner Metcon
    3xevery 3 min
    Max calories of rowing, ski erg or air bike
    goal is to go fast each round.
    1st round : 20/15 cal row/ski or 16/12 cal air bike
    2nd round : 25/20 cal row/ski or 20/15 cal air bike
    3rd round : 30/25 cal row or 24/18 cal air bike
    goal is to go fast each round.

  • Weighted Strict Pull-Ups 3x5 Strength

    3 sets of 5

  • Treeni 4 Workout

    Warm Up
    Band Pulls + Banded Hip Activation
    then
    3 sets : 40s easy air bike + 20s moderate air bike + 10s fast air bike with 20s rest bwn sets

    Metcon
    4x24/20 calories air bike @mod + mod/fast and 2xfast pace (eli karkeesti niin et 20-30min pr pacea vähän
    hitaammalla aloita ja vikat 2x vedä 5-10 pr pacella tai vähän sen alle)
    rest 1:1 bwn sets

    Strenght
    3 sets of : 3 snatch balance + 3 pause overhead squats @light/mod weight
    3 sets of : 2 snatch balance + 2 overhead squats @moderate weight (60-70% of 1rm)
    rest as needed (take % from weaker movement)
    6x3reps of deadlift @50-55-60-65-70-75% of 1rm
    perform 2-3 wall walks of 7.5-15m hs walk after deadlift set
    rest as needed bwn sets

    Metcon
    6 min amrap @treshold pace
    4-8-12-16...
    wall ball shots
    toes to bars
    rest 2 min
    4 min amrap @treshold pace
    Jatka eteenpäin siitä mihin jäit.

    Accessory Work
    3 sets
    Sledge Push for 30-40m @mod load
    2 min bike erg or air bike @moderate pace
    rest 1-2 min

  • 16.4.2024 BasicWod Workout

    EMOM 16

    1 Minute : 8 Bench Press 50/35kg
    2 Minute : 20 Tuck-Ups
    3 Minute : 10 Box Jumps 24"/20"
    4 Minute : 12 Kettlebell Swing

  • Conditioning 14-04-2024 Workout

    2 x 10:00 AMRAP; Rest 2:00
    400m Run / 1+½ Stairs
    50 Total Hollow Flutter Kicks
    15 Push-Ups / Incline Push-Ups

    • Start from beginning each AMRAP.
    • RPE 7

  • 15.4.2024 "El Mexicano" Workout

    3RFT With Partner :

    30 GTOH 35/25kg, Synchro
    30 Wallball Shots 20/14p, Synchro

    TC 15

    "Tämä harjoitus on tehty erään yhden kovimmista pilkkikilpailuiden jatkoille jo useana vuotena osallistuneen henkilön kunniaksi. Ei nimiä, eikä numeroita. Treenin nimi voisi olla myös huvikummun hupivero

  • DUPu ’22 Workout

    EMOM 10 min
    Joka minuutilla 20 DU + 2-10 leukaa

  • Voimanosto: ti 21.5.2024 sisäänajo 2 kyykky Strength

    Kyykky 3x6x60%, 1x70%, 1x80%

    Painijan kyljet 3x15/15
    -”vuorotellen”

    Etuheilautus 3x30

    Jalkanostot maaten 3x30

  • Barbell Klubben Strength

    Wu×3
    Hand raises
    I ×10 Y×10 T×10
    Sholder shrug
    10/10
    T-shape arm sircles
    10/10
    T-shape arm rotations
    10/10
    Hip circles
    10
    Knee circles
    10
    Cat/Cow
    10
    Bird dogs
    10

    A.1) Muscle clean + front squat to split jerk +press in split 2+1+3
    12min

    B.) Power clean + split jerk
    1.) Building weight up to set of 2+2
    2.) 2+2 ×3 close to Last weeks heaviest set

    C.1) Clean pull to knee w/2.sec pause @knee
    5x4 @80%

    D.) ×3
    Reverse hyper on box w/1.sec pause @extension ×15
    Kettlebell swings ×12