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

  • Pe 17.9.2021 kisa: penkki + kyykky Strength

    Etuheilautus 3x20
    -täysi liikerata

    Penkki 3x3x85%

    Stoppi-kyykky 4x4x57,5%
    -3s stoppi

    Vipunostot eteen tangolla 3x20 / vipunostot taakse 3x20

  • 1.11.2021 Ergos Workout

    EMOM 30

    min 1 - 9 :
    a) 12/9 Cal Row
    b) 12/9 Cal Ski
    c ) 12/9 Cal Bike
    min 10 - 19 :
    a) 15/12 Cal Row
    b) 15/12 Cal Ski
    c) 15/12 Cal Bike
    min 20 - 30
    a ) 13/10 Cal Row
    b ) 13/10 Cal Ski
    c ) 13/10 Cal Bike

    Onnistuiko?

  • Saturday Tabata + Accessory + Cool down Workout

    Metcon
    Tabata style working until 4 rounds is completed total
    20sec of work resting 10 sec bwn
    Pull ups or ring row
    burpees
    abmat sit ups
    air squats
    goal is to get 8-15 reps on each movement each time

    Accessory Work
    3 rounds
    10+10 bodyweight bulgarian squats (slow down, fast up)
    10+10 single arm upright row @10/15kg
    20 birddogs alternating times
    rest 1-2 min

    Cool down
    2-3 min light cardio
    2-3 min upperback smash with roller
    2+2 min uppertrap with lacrosse ball against rig
    1-2 min pigeon pose strech (each side)

  • Functional Sunday Part 5 Workout

    Legburner
    4 rounds: (bw or vest)
    1min Walking Lunges
    1min Air Squat
    1min Rest

    Backburner
    4 Rounds: (use little plates or NOT)
    15sec OH
    15sec Lateral
    15sec 90 °
    15sec Ski jump
    60sec Rest

    Chestburner
    YGIG: 11 - 1 - 11
    Push-Up

    Absburner
    EMOM 10
    10 Sit-Up + 10 Russian Twist
    (Both at same minute)

  • 6.12.2021 Run Workout

    Run

    For time:

    1400m Easy Pace
    1000m Fast Pace

    Rest 4 min

    1000m Easy Pace
    600m Faster Pace

    Rest 4 min

    600m Easy Pace
    300m Fastest Pace

  • 6.12.2021 Warm Up Workout

    3 rounds

    1:00 Row
    15 Banded GoodMornings
    3 Strict Pull Ups

  • 3.12.2021 Workout

    Snatch Grip Push Press + Overhead Squat

    4 x ( 5 + 1 ) x 60%

  • 3.12.2021 Power Snatch Strength

    Power Snatch

    5 x 3 x 65 - 70%

  • Tall Jerk Strength

    Technique Work

    5 sets of 3 Tall Jerks
    - Rest 2min btw sets.

    Stay light and focus on technique. This drill will help you focus on quick foot drive and lockout under the bar.

    Complete 1 rep of each variation in the video on each set.

  • Power Clean From Blocks Strength

    5 sets of Power Clean From Blocks
    Set 1: 2 @65% of 1RM Power Clean
    Set 2: 2 @70%
    Set 3: 2 @70%
    Set 4: 2 @75%
    Set 5: 2 @75+%
    Rest 2-3 mins btw sets.
    Blocks are to be set so that the barbell is just above knees. Reps done as singles.