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

  • Juoksuohjelma, viikko 5, harjoitus 2 Workout

    Skaalattu
    45-60min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, hölkkä, hiihto yms.)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

    Kuntoilija
    45-75min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, hölkkä, hiihto yms.)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

    Pro
    60-90min Kevyt
    - Kevyttä, tauotonta liikkumista (kävely, hölkkä, hiihto yms.)
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

  • Accessory Workout

    3 Rounds:
    8-10 DB bench press
    30sec Rest
    8-10 DB prone row (säädä penkki n. 45 asteen kulmaan)
    1min Rest

  • Conditioning Workout

    This is class programming.

    For time:
    YGIG
    120 Burpee
    120 Wall ball
    120 Cal row
    80 Burpee
    80 Wall ball
    80 Cal row
    Time cap 30min

    If not taking class do as follows
    For time:
    60 Burpee
    50 Wall ball
    60 Cal row
    50 Burpee
    60 Wall ball
    50 Cal row

    Time cap 30min

  • Deadlift Strength

    This is not an AMRAP, find steady solid pace for each movement. You should get sweaty but not burned out.

    4x 30s. on 20s. off
    1 arm sots press L
    1 arm sots press R
    Ring row
    push up

    in 15 min built up to heavy 15
    Deadlift
    - This should be technically good set.
    - First and last rep has to look the same.
    - No belt.
    - Mark 3 of your heaviest sets.
    - IF POSSIBLE, PERFORM PRIOR TO CLASS.

  • 120121 Tiistai Workout

    3 Rounds
    2 min on : 1 min off for max reps

    A: 20/15 cal row
    max wallballs

    B: 20/15 cal row
    max burpee over rower

  • Endurance WOD Workout

    Every 8 minutes for 40 minutes (5 sets):
    20/15 cal row or ski
    20 thrusters 20/15 kg
    30 double unders
    20 sit ups
    20/15 cal row or ski

  • Extra Credit 14-01-2021 Workout

    Glute Ham Raise 3 x 6-10. Rest 90s
    OR
    Double Leg Banded Hamstring Curl 3 x 30-40. Rest 60s.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • WOD Workout

    Death by burpee box jumps
    *Every minute adding an extra rep until you cannot complete the set reps within the minute

    *once fail to complete reps continue sequence from the same number with just box jumps until failure

    Rest 2:00

    50 air squats
    50/35 cal bike or 60/45 cal row
    50 air squats

    *score is the time you got up to in your box jumps and then the time it took you to do the 2nd part.

  • Veromäki - Lauttasaari - Veromäki Workout

    40km noin. Aika yhteensä

  • 8.1.2021 Workout

    ETUKYYKKY 1RM
    (haetaan hyvällä tekniikalla nykyinen maksimi, ilman vyötä)

    10@40%, 8@50%, 6@60%, 5@70%, 3@75%, 3@80%, MAX REPS@75%
    pal. 2-4min

    --

    Laskennallinen kaava 1RM
    (kuorma x toistot x 0,033333) + kuorma = 1RM

    Teoreettisella 1RM tuloksesta lasketaan tulevan kyykkysyklin prosentit.