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

  • 30.9.2024 BasicWod Strength

    Back Squat

    8 x 1 @ 80 - 85%

    Go Every 2:30

  • Accessories (legs) Workout

    3-4 supersets:
    10-15 Banded Bulgarian Split Squats (per leg)
    15-20 Seated Band Leg Extensions
    - Rest as needed

  • 1.10.2024 Deadlift Strength

    Deadlift

    1 x 2 @ 88-90% (1-2 RIR)
    4 x 3 @ 75%

    Rest 1:30-2:00 between sets

  • Circuit - Maanantai Workout

    LÄMMITTELY

    2-3 Kierrosta, :40s töitä / :20s lepo
    1) Voimaveto (muscle clean) lantiolta + Etukyykky
    2) Ilmakyykky
    3) Soutu
    4) Vauhtipunnerrus käsipainoilla
    5) Slamball heitto
    6) Hiihto

    KIERTOHARJOITUS

    3 Kierrosta, 1:00 min töitä / :30s lepo
    1) 5 Rinnallevetoa + Maksimitoistot ilmakyykkyä
    2) Soutu
    3) Lepo
    3) 10 Vauhtipunnerrusta käsipainoilla + Maksimitoistot slamball heittoa lattiaan
    4) Hiihto
    5) Lepo

    HUOMIOITA

    Harjoituksen tarkoitus on kehittää voimakestävyyttä ja vauhtikestävyyttä. Ergometrien jälkeen tulevat lepo-osiot petaavat sinulle mahdollisuuden päästellä kovasti, joten anna ergometreissä oikein kunnolla kyytiä!

    Rinnallevetoon ja vauhtipunnerrukseen valitse sellainen paino, jolla saat hyvällä fokuksella tehtyä liikkeet läpi putkeen. Rive ja punnerrussarjojen pitäisi kestää noin :20-30s, joka jättää sitten aikaa paukuttaa kyykkyjä ja slamball heittoja reilusti.

  • Accessories Workout

    4 rounds:
    15m+15m Single DB (suitcase carry) Walking Lunges 25/17,5kg L+R
    :30 Sandbag Bearhug Hold 60/40kg
    1min Rest

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-15min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    5-8sets:
    5min bike
    3min row
    2min ski

    target PK1-2

    COOLDOWN
    10-15min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • MOVEMENT: Machines, HSW & mobility Workout

    4min machine - 2min skill / mobility x6: In skill / mobility section, alternate between a & b:
    a) HSW / HS skill work
    - e.g. partner assisted HSW, band / wall / box supported HS hold / feet on box HS hold or around the world
    b) mobility of coach's choice

    RPE6 / @ zone 2

    Treenin flow: 4min konetta, 2min skilliä, 4min konetta, 2min mobilityä. Toista 3 kierrosta.

  • 27.9.2024 Back Squat Strength

    Back squat

    3 sets each, alternating

    2 @ 88+% (3 RIR 1st set, 2 RIR 2nd set, 1-2 RIR on the final set)
    4 @ 78+% (3 RIR 1st set, 2-3 RIR 2nd set, 2 RIR on the final set)

    Rest 3:00-4:00 between sets

  • Build it Workout

    4 rounds
    10+10 crossing box step up
    16 windshield wipers with plate

    3 rounds
    12+12 shoulder external rotation from knee
    12 seated behind neck barbell press, snatch grip

    3 rounds
    10+10 9090 hip internal rotation lifts
    20 Landmine twist

    Tabata: side plank hold
    - alt. Sides

  • Conditioning Workout

    Partner Workout ( You GO, I GO)

    Every 6 mins x 5 sets

    1st set
    Dumbell “Fran”
    21-15-9
    Kipping Pull up
    Dumbell thruster 2x22,5/15kg
    Remaining time is rest!

    2nd set
    21-15-9
    Box jump @60/50cm
    Dual dumbell snatch @
    Remaining time is rest!

    3rd set
    21-15-9
    1 Push up + 1/1 Renegade row
    DB Box step over @50cm
    Remaining time is rest!

    4th set
    21-15-9
    Dual Dumbell Cl & Jerk
    Strict Pull up / partner assisted Pull up
    Remaining time is rest!

    5th set
    21-15-9
    Dual dumbell burpee
    Bear hug sand bag squat
    Remaining time is rest!