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

  • Sprint Metcon Workout

    300m Row
    30 Wall Ball
    10 High box over burpee

    • all out effort
    • big sets of WB
    • be sure to come below parallel on WB

  • Strength Strength

    Box Squat
    5-4-3-2-1+. Rest 2:00
    - Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
    - Option: 6 x 4 at the same weight, focusing on technique.

  • Ma 1.3.2021 sheiko: kyykky/penkki Strength

    Kyykky 5x5x80%

    Penkki 5x3x85%

    Pystysoutu käsipainoilla 6x15-25

  • Melkein ”Martin” Workout

    Melkein ”Martin”

    1000m Soutu tai 2000m Pyörä
    50 Maastaveto (kehonpaino)
    25 Thruster 30/43kg
    500m Soutu tai 1000m Pyörä
    50 Etunojapunnerrus käsienirrotuksella
    25 Leuanveto
    250m Soutu tai 500m Pyörä
    50 Istumaannousu
    50 Seinäpalloheitto 6/9kg

  • Warm up Workout

    2 Rounds:
    10 Lying pass over
    20 Alt shoulder taps with push up position
    10 Handstand cap push up + 10sec Hold
    10 Banded pull with 5sec hold
    10 Scap pull up with chin up grip

  • Basic conditioning Workout

    40-50min PK laitteilla (60-65%) tai juosten 40min( 3min ON/1min OFF) @60-70%)

  • Accessory Workout

    2 Rounds:
    6/6 Bulgarian split squat V.1-2
    Rest 1min
    15/15m Farmers carry kahvoilla tai trab tangolla V.1-2
    Rest 1min

  • Deficit deadlift Workout

    2 x 4 V.2-3/R.3min

    Huom!
    Seiso 10kg levypainojen päällä.

  • Pause front squat Workout

    3 x 2 with 1sec pause at the bottom. V.2/R3

  • C&J Workout

    Warm up 1-2 rounds:
    8/8 Windmill
    10 Plate squat with 2sec pause
    10/10 One leg RDL
    10 Banded press
    10 Banded pull apart with 5sec hold
    10 Scap pull up
    10 Alt. banded dead bug
    5 Broad jump @70-80% effort

    C&J complex
    4-6 Sets:
    2 x Clean with 1sec pause bellow the knee and above the knee + 2 Split jerk with 2sec pause in the catch position.
    Pidä painot kevyenä @50-60% ja focus liikkeen oikeissa asennoissa!

    4 sets:
    1 Squat clean + 1 Hang squat clean + 1 Split jerk
    Up to moderate weight. Around 70%-75%.