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

  • Rowing intervals Workout

    Warm up:
    10min easy row @60-70%
    10/10 Perfect stretch
    10 Squat to hamstring
    10 Alt. squat sit rotation
    20 alt. 90/90 hips rotation
    10 Scap push up

    Row 2 x 10min (3min rest between sets)
    Huom!
    Ensimmäinen veto kevyemmin n. 75-80%.
    Toisen vedon tavoite on olla mahdollisimman lähellä anaerobista kynnystä eli n. 80-85%.
    +
    Accessory WOD

  • Kuntokarkelot 2016 finaalilaji Workout

    21 Deadlift 50/35kg
    7 Wallball 10/6kg
    15 Front Squat
    7 Wallball
    9 Hang Clean
    7 Wallball
    6 Shoulder to Overhead
    7 Wallball
    9 Hang Clean
    7 Wallball
    15 Front Squat
    7 Wallball
    21 Deadlift
    7 Wallball

  • Tuesday Strenght Workout

    Climb to moderate heavy 3 reps of Back Squat in 12 minutes
    Climb to moderate heavy 3 reps of Bench Press in 12 minutes
    Climb to moderate heavy 3 reps of Deadlift in 12 minutes

    Put the total kilos on result area of all 3 lifts. DONT GO TO MAX, moderate heavy is something bwn 70-80%.

  • 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