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

  • Kahvakuula / Ruuvikatu Workout

    EMOM 40
    - Russian swing 40sek
    - Lunges 40sek
    - Farmers hold, 2 x heavy KB 40sek
    - Russian sit up 40sek
    - Rest

  • Endurance Workout

    Every 6 min x 6

    A1. In 6 min. time perform:
    2 rounds of:
    4 wall walk
    20 pistol squats
    30 DU/50 SU

    A2. In 6 min. time perform:
    400/300m Row
    10 burpees to target
    20 wall ball

    A3. In 6 min. time perform:
    30 push ups
    40 air squats
    50 sit ups

    • aim to get to rest atleast 1-1.30min in every set before next interval.

  • Ma 17.2.2023 kisa: penkki + kyykky Strength

    Penkki 2x4x77,5%

    Kyykky 3x3x75%

    Kapea penkki 3x1 (noin 90% kapean maximista)

    Sivutaivutukset 3x20 / puoli

  • Treeni 4 tai 5 Workout

    Warm Up
    3 rounds
    1 min row or bike
    10 sots press with barbell/stick with plates
    50 single unders
    20 banded deadbugs (kuminauha tolpassa, pelkästään jalat liikkuu)

    Strenght
    Overhead Squats 5+5+4+3+3+5reps@65-70-75-2x80 and 65%
    rest 1.5-2 min bwn sets

    Gymnastic
    Emom 6
    1/3 of max reps of ring or bar mu / banded bar mu (goal is 3-5 reps)
    rest 3-5 min
    Emom 6
    1/3 of max reps strict hspu (goal is 6-8 reps) (eli skaalaa niin et saisit 15-20)
    putkeen

    Metcon (Chipper)
    For time
    100 du (or max reps in 2 minutes)
    50/40 cal rowing
    32 ghd sit ups or 40 v-ups
    24 burpees
    18 dbl db thrusters @12.5-15/17.5-22.5kg's

    rest 1/2 of work time

    For time 50% of reps. (50du,25/20 cal row, 16ghd,12 burpees and 9 thrusters
    time target under 13 minutes and under 6.5 minutes

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

  • WOD: Soutaa, huopaa Workout

    2min on 2min off x6:
    a) 8 front squat (60/45) + 16 box jump, remaining time row
    b) 8 t2b + 16 deadlift (60/45), remaining time row

    Target: 30-60s time for the row per round.
    Result: Total calories rowed.

  • WOD: Teamwork Workout

    For time in groups of 3:
    90 get over bar (~120 / 100 cm)
    1200m row / air bike / ski erg / 2400m bike erg
    150 russian twist (15/10 kg plate)
    18x10m double db farmer's carry (2x35 / 2x25)

    Divide anyhow.

    TC: 20

  • 31.1.23. CONDITION Workout

  • Viikko 7 / Treeni 1 (Openeiden eka viikko) Workout

    Warm Up
    3 rounds
    15/12 cal rowing
    10 glute bridges
    20 band pulls / pass throughs
    10/10 rdl/suitcase and 20 goblet squat 3rd

    Strenght
    Back Squat 10,8 and 3x6 reps @57-62-67-71-76% of 1rm
    Front Squat 3x5reps @1x60, 1x70 and 1x75%
    rest 2-3 min bwn sets
    Keskity laatuun kyykyissä ja pitämään liike hallittuna.

    Metcon
    Row 1200/1500m @5km pr pace
    rest 1min
    Row 450/500m @+3 to 2km pr pace (esim mun pr pace 1.37, tän meen 1.40)
    rest 2 min
    Row 900/1000m @5km pace or faster
    rest 1min
    Row 400/500m @+3 to 2km pr pace (esim mun pr pace 1.37, tän meen 1.40)

    Accessory Work
    3x10/10 curtsy lunge
    3x10 barbell bent row
    3x1:00 front plank + 20 landmine twists @5/10kg
    rest as needed bwn sets.

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

  • SKILL Workout

    kipping pull up/c2b

    E2MOM 5 rounds
    3-10 kipping pull up/c2b (unbroken)
    30 double unders/single unders

  • STAMINA Workout

    24min EMOM
    1.min Ergo cal
    2.min 8 goblet squat, rest of min kb swing
    3.min rest