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

  • 20.3.23 Workout

    Every 3min x8 rounds

    Round 1,3,5,7:
    12 wall ball @9/6kg
    6 db snatch @2x22/14kg
    4 db box step ups @2x22/14kg

    Round 2,4,6,8:
    12 shoulder to oh @2x22/14kg
    6 burpee box jump overs
    4 db front squat @2x22/14kg

  • For Time Ylläri Pylläri Workout

    For Time

    10 x Burpee

    Tee niin nopeasti kuin ikinä lähtee!!

  • Treeni 4 Workout

    Warm Up
    3x40s easy/20s mod/10s fast row / rest 20s bwn
    then 2 rounds
    10 reverse lunge + twists
    5 wall squats
    5 inch worm
    5 strict pull ups

    Weightlifting
    Flat Foot Snatch 3x3 @35-50% (kantapohja kiinni lattiassa, kyykkyleveys valmiina)
    1 Slow Power Snatch + 1 Slow Squat Snatch x5 sets @60-70%
    eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
    Snatch Balance 4x2reps @70-80% of 1rm snatch
    rest 1-2 min bwn sets

    Metcon
    5 RFT
    300/350m row @low damper (3.5/2.5)
    6 sandbag cleans @35-45/55-70kg
    15m hs walk(2x7.5m) or 4 wall walks
    time target 16-18 min, cap 20 minutes.

    Accessory Work
    3x12-16 db front rack walking lunges @12.5-15/17.5-22.5kg
    3x12-15 banded strict pull ups
    3x1:00 front plank + 30/30s suitcase carry
    rest as needed

    Optional Extra
    20-30 min light pace @55-65% of max HR easy pace cardio

  • Treeni 3 Workout

    Omavalintainen lämmittely n.10min
    Easy pace Metcon
    50-60 min light run / fast walking @55-65 of max hear rate
    tai
    50-60 min perinteinen hiihto @55-65% of max hear rate
    tai
    50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
    of max heart rate.

    OTA MOBILITYA 15-30 MIN ENNEN TAI JÄLKEEN HARJOITUKSEN!

    Grip Strenght
    3x30/30 plate pinch hold
    Accumulate 2 min hanging.

  • 15.3.2023 CLEAN & JERK (2x per WEEK TRAINING) Strength

    1+1@up to 100% - 100+%

  • Endurance 12.3. Workout

    EVERY 10 MIN X 4

    A. 2 rounds of:
    10 x T2B /K2E
    10 x Push ups
    12/10 cal. Row
    20m ohs lunges 1 x 22,5/15kg

    B. 2 rounds of:
    50 DU/100 SU
    30 Air squats
    20 wall ball shots
    10 burpees to target

    ● aim to have atleast 2 min rest before next set.

  • Hang Power Clean Strength

    2x2 (under the knee, 70-80 %)

  • 7/20/40 Assault Bike HIIT Workout

    7 rounds of:
    20s work
    40s rest

    on assault bike

  • SKILL Workout

    Toes to bar skill

    E2MOM 5 rounds
    3-12 toes to bar (unbroken)
    10-50 Double unders

  • Pause Front Squat Strength

    500m row/ski/bike
    then
    3x 30s on 10s. off
    Banded half kneeling wood chops L
    Banded half kneeling wood chops R
    Front rack KB step back lunge L
    Front rack KB step back lunge R

    Pause Front Squat
    first find max for today, then use 75% of the daily max to do:
    3 sets and 3 reps
    hold 7 seconds at bottom and 15 seconds at top