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

  • Treeni 3 Workout

    Warm up
    1 ROUND
    50 polven nostot paikallaan
    20 alt leg body weight RDL
    10 reverse lunge + torso rotation
    5 push up to downdog pose (strech calfs)
    5+5 bodyweight windmill

    Easy pace metcon
    5-10 min reipasta kävelyä + 35-45 min kevyttä juoksentelua/hölkyttelyä + 5-10 min reipasta
    kävelyä.

    10-30 min ajan
    venyttelyt/kehonhuoltoa

    Vaihtoehtoinen treeni alla ajatuksena
    samat lämmöt :
    Pyöräile kevyesti 20-30 min ajan + hölkyttele/kevyt juoksu/reipas kävely 20-30 min ajan.

    Harjoitusten on tarkoitus olla keveitä palauttavia, ei niin et pitää alkaa puristaan. Ei huolta
    sitä metconeissa pääsee tekeen.

    JUOKSUHARJOITUS 2 / VK pohjan rakentamiseen:
    Warm Up
    2 rounds
    1:00 light jog/light run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 burpees
    20 mountain climbers
    rest 20-30 sec bwn rounds
    then
    200m light run
    200m recover walk/jog
    200m mod run + 100m fast run
    100m recover walk / jog

    RUN WOD
    5 Sets
    200m recovery jog,
    300m fast
    1 min rest

    Cool down
    5 MIN Light pace jog / fast walk
    10-15 pass throughs with stick
    20 torso rotation stick behind neck
    1+1 min pohkeiden/akillesten kevyt venytys

  • Paksun pojan paluu squat Strength

    Back squat 3x5

  • 26.3.2023 BasicWod Workout

    AMRAP 4 x 2

    15 Push-ups
    20 Sit-ups
    25 Air Squats
    Max Calories Bike Erg

    Rest 2 minutes between.

  • 16.6.23 Strength

    SNATCH 3/5
    Every 75s x5
    1 snatch (power or squat)

    build up in weight

  • 16.6.23 Strength

    SNATCH COMPLEX 3/5
    EMOMx5
    1 snatch pull
    1 hang power snatch
    1 ohs

    same weight in all sets

  • MUSCLE RUUVIKATU Workout

    Etukyykky pysäytyksellä nousu raskas 2
    Bulgarialainen askelkyykky päkijällä 2x8/jalka
    Osatoisto leuanveto 3x Max "1 vajaa"
    Pystypunnerrus kB db 3x8
    Rengaslankku 2x Max pito/käsi
    Hollow rock 3 x Max

  • 15.6.2023 BasicWod Workout

    5 Giant Sets:

    6 Shoulder Press
    5 + 5 Dumbbell Row

    Go Every 3:30

  • EASY: Looks like Girls Workout

    3 x AMRAP8 in groups of 3

    AMRAP 8: "Cindy XXX"
    Buy in: 200m group run into AMRAP (YGIG)
    9-18-27... Pull up
    18-36-54... Push up
    27-54-81... Air squat
    - rest 3 -

    AMRAP 8: "Kelly XXX"
    Buy in: 200m group run into AMRAP (YGIG)
    9-18-27... box get up
    9-18-27... wall ball
    - rest 3 -

    AMRAP 8: "Grettel XXX"
    Buy in: 200m partner run into AMRAP (YGIG)
    6-12-18... clean
    6-12-18... no-jump burpee

  • BBC Weightlifting - Week 3, day 2 Workout

    WARM-UP


    3x
    :45s Ski erg
    20 Banded pull aparts
    15 Medball bearhug squat jumps
    12 Rolling tricep extensions
    10+10 1-Arm kettlebell deadlifts
    5 Caterpillar burpees
    10+10 90/90 hip openers

    STRENGTH

    

Back squats,
    4 Sets of max reps back squats in :45s @ 70%
    Rest 1:30 min between sets.


    Front squats,
    2 x 5 @ 78%
    2 x 5 @ 81%
    5 @ 83%

    

ACCESSORY

    4 x 12/12 Bulgarian split squats

    4 x 12 Reverse hyper

    4 x 12/12 Standing 1-arm behind the neck tricep extensions

    4 x Max reps pull-ups

    4 x 1:00 min sandbag bearhug hold

    (OPTIONAL) CONDITIONING:

    As many reps as possible in 12:00 minutes of:
    6 Power cleans
    10 Box jump overs
    10 Burpee pull-ups

  • Speed work 11 Strength

    A1) bulgarian split squat 3x(6+6)x 40-50% back squat 1RM
    A2) one leg hops 3x(10+10)
    A3) Plyo push ups 3x6
    A4) Kipping T2B 3x8