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

  • 1.12.2023 Handstand Skills Workout

    Handstand Skill Circuit – 2 to 3 rounds

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall facing flutters

  • Lauantain tiimijumppa! Workout

    In teams of 3. 1 working, 1 in hold, 1 resting.

    Half of the teams start at A, half from B.
    Alternate full rounds.

    A) AMRAP 10:
    5 Burpee box jump overs
    10 Sit-ups
    15 Air squats
    Hold: Plate OH hold 15/20 kg

    Rest 1 min

    B) AMRAP 10:
    5 Wallballs 9/6 kg
    5+5 Medball OH lunges
    7/10 cal row
    Hold: Plank hold

    Rest 1 min

    C) AMRAP 10:
    Syncro Korttelijuoksu, then straight into...
    AMRAP syncro burpees with your team!

    The result is A+B rounds and burpees from the C.

  • EasyWOD 30.11.2023 Workout

    Voima
    E3MOM, 3rds
    single arm dumbbell bent over row 8+8

    WOD
    3 rounds, work 40s/rest 20s
    1. kuulan pyöritys vartalon ympäri
    2. kb swing
    3. goblet squat
    4. kb hang clean + jerk alt.
    5. russian twist
    - Huom! KEVYT kuula

  • Kipping drills Workout

    -1 x10 kipping
    -1 x 5 PRM kipping pull-ups
    -2 x10 ”hip pop”
    -2 x 5 ”frog kick”
    -2 x 5 kipping pull-ups

  • OPTIONAL ACCESSORY Workout

    2-3rounds:
    10 ghd hip extension + 15s hold
    10-20s L-sit

  • Weightlifting Strength

    Hang Power Clean
    Find 2 RM /Practise Technique

  • 6 week pullup progression- 2.1 Workout

    5 minute EMOM 2-5 strict pull ups (increase up to 5 strict pull ups per minute)

    Result: nro of pullups

  • 5x1000 m row Workout

    Row 5x1000 m, work:rest 4:3

  • Perjantai 24.11.23. FN Workout

    Warm up
    2 rounds 1 min each machine, add speed, rotate .take 3 person groups.
    Row, Ski, Air Bike
    then some short dynamic mobility for few minutes and start workout. First round will be the warm up round

    Metcon (40 min)
    Modified "Triangle"
    5 rounds (3x1min 45s work / 15s change time. / 2 min rest after each round)
    Rowing
    Ski Erg
    Air Bike
    Goal is to maintain about same calories on each round. Keep first 2 rounds mod or mod/fast pace and
    last 3 rounds hold your fast pace!
    No matter who start on row, or ski, all 3 machines and every will rest same time.

    Cool down 3-5 min walking

  • WOD: Row, snatch & burpees Workout

    3min on - 3min off x5:
    2 rounds:
    9/7 cal row
    9 power snatch (40/30) / 9 plate GTOH
    into AMRAP:
    Lateral bar over burpee

    Treenin flow: Tee kellolla ensin kaksi kierrosta soutua ja tempauksia jonka jälkeen loppuaika 3min intervallista AMRAP bar over burpeita.

    Tulos: burpeiden kokonaismäärä

    Skaalaus: Tämän treenin tarkoitus on olla työaikojen osalta napakampi hengittely. Jotta tähän päästään, valitse tankoon paino, jolla pystyt tekemään tempaukset touch n' go 1-2 sarjassa läpi treenin. Tavoite on, että burpeille jää ~30-60s aikaa.
    Jos tempauksen tekniikka ei vielä salli korkeampaa intensiteettiä, voit myös vaihtaa tempaukset tehtäväksi esim. 10-20kg levypainolla.

    Rasittavuus: RPE 9