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

  • Päivän treeni 29.3 Workout

    LÄMMITTELYT
    2 kierrosta, 50s./10s.
    • Porraskävely
    • AKK-lankku
    • Tuskakävely
    • Käsien työntö ylös foamroller

    TREENI
    Amrap 7
    10 Takakyykky
    3-5 Käsilläseisonta harjoitus, valitse yksi variaatio
    5+5 Hidas vuorikiipeilijä

    2min lepo

    Amrap 7
    10 Goblet squat
    3-5 Mittarimato + kierto
    5 Boksin ylitys

    2min lepo

    Amrap 7
    10 Askelkyykky taakse
    3-5 Burbee
    5 Heilautus ylös

    merkkaa treenin tulokseksi takakyykyn paino

  • 30.3.2022 Warmup Workout

    5 Min Foam Roll
    4 min Any Machine
    3 rounds:
    20 s GHD Hip Extension + 10 Air Squat + 5 Strict Pull Ups
    1:00 + 1:00 Pigeon
    5 GM
    5 BS
    5 Elbows Rotations
    5 Press
    5 DL
    5 FS

    Then

    30 Double DB Plank Rows, alternating
    30 One leg Glute Bridges

  • 30.3.2022 Workout

    MEDIUM+ WEEK / +MASTERS SM 3/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    5 SIDE PLANK RAISE + ROTATION

    3 COSSACK SQUAT + KNEE DIP

    30 sec HANDSTAND HOLD

    3 INCHWORM ONE LEG PUSH UPS -siirry punnerrus asentoon yhden jalan mittarimadolla, tee yksi punnerrus ja kävele käsillä takaisin ja nouse seisomaan - tee toinen puoli

    CLEAN + SPLIT JERK
    2[2+2]@nousu 50%, 1+2@60%, 2+1@71%, 4-5[1+1]@76-91% pal 2min

    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    2[2+2]@nousu 50%, 1+2@60%, 2+1@71%, 3[1+1]@76-91%, 3[1+1]@96-102% pal 2min

    SNATCH PULL till knee + SNATCH PULL till power position + SNATCH PULL full foot
    1+1+1@60%, 2[1+1+1]@70%, 2[1+1+1]@80% te-% pal 2-3min

    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    1+1+1@80%, 2[1+1+1]@90%, 2[1+1+1]@100% te-% pal 2-3min

    ACCESSORIES:
    3x6 FLOOR BENCH, DB
    3x9-12 ROLL ABS
    3x6+6 ONE HAND OH LUNGE, DB

  • Painonnosto erikoistunti, jatkot Strength

    5 x 3+3 clean pull + shoulder shrug

  • Extra Credit 30-03-2022 Workout

    40-30-20-10 with light band
    Banded Pull-throughs
    Banded Face-pulls
    Double Leg Banded Hamstring Curls
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Tuesday 29.3.22. Workout

    ONLY ONCE WITH EVERY MACHINE ( eli 3x4.5 min lämmittely, joka laitteella kerran tuo ralli)
    ROW, SKI, BIKE ERG OR AIR BIKE
    1:00 easy @60-70% effort
    :30 moderate @75-80%
    1:00 easy
    :30 moderate/fast @80-85%
    1:00 easy
    :30 fast @85-90%

    STRECHING SHORTLY , DYNAMIC STRECHES AND THEN

    9 INTERVALS TOTAL, 3 TIMES ON EACH MACHINE
    12/15 CALORIES INTERVALS (Aarni you can go 20 calories if feeling like it)
    REST 2-3 MIN bwn intervals
    Go first round 85-90% effort
    Go second round 90-95% effort
    Go last round 95-100% effort
    FLOW :
    Round 1 ROW, SKI ; BIKE ERG/AB ,
    Round 2 ROW,SKI, BERG/AB,
    Round 3 ROW, SKI, BERG/AB.

    What were your times ?

    Midbody work
    2 sets
    15+15 half kneeling pallow press with pause
    15+15 banded standing trunk twist with pause
    15+15 birddogs
    rest 1 min

    Cool down
    1-2 min banded front rack strech (each side)
    1+1 min side/lat strech with band
    1-2 min groins streching
    1-2 min prayer pose strech

  • Bench Press Strength

    7 sets of Bench Press
    Set 1-2: 5 @70%
    Set 3-4: 5 @75%
    Set 5-6: 5 @80%
    Set 7: 5 @82-85%
    - Rest 2-3min btw sets

  • OPTIONAL Workout

    3-4rounds:

    20-30s work, rest as needed

    1) top of ring row
    2) ring support
    3) plank hold

  • Conditioning Workout

    Partner WOD
    You GO, I GO!

    3 rounds for time
    20 box jump + squat
    40 dumbell push press@2x22,5/15kg
    60m dumbell bear crawl@2x22,5/15kg

    REST 3 mins

    2 rounds for time
    20 burpee Pull up
    40 kipping HSPU
    60 dumbell hang clean@2x22,5/15kg

    REST 3 mins

    1 round for time
    20 devil press@ 2x22,5/15kg
    40 dumbell thruster@ 2x22,5/15kg
    60 T2b

    Timecap : 40 mins

  • 28.3.2022 Workout

    MEDIUM+ WEEK / +MASTERS SM 3/6 🏋🏻‍♀️🏋🏻‍♂️

    WARM UP 2 rounds ~15min

    2 LIZARD + BODY ROTATION BOTH SIDE + 3x THORACIC ROTATION + 2x LEG EXTENSION

    5 PLANK SHOULDER TAP

    8x DYNAMIC HALF CHILD POSE +
    5x 90/90 HIP LIFT

    3 MONSTER SQUAT (stop 30°+45°+90°) + SIDE WALK + FOR-& BACKWARK WALK

    MUSCLE CLEAN + FRONT SQUAT + SOTS PRESS
    2[4+4+4]@painotanko/tanko pal 1-2min

    HIP CLEAN BALANCE -on the toes & plates + OHS
    3[5+2]@painotanko/tanko pal 1-2min

    PAUSE CLEAN PULL till power position (pause knee) + CLEAN Below Knee + SPLIT JERK
    4[1+1+1]@nousu 65% pal 2min

    CLEAN + FRONT SQUAT + SPLIT JERK
    5[2+2+2]@nousu 71%, 2+1+1@76%, 1+1+2@76%, 2-3[1+1+1]@81% pal 2min

    MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
    5[2+2+2]@nousu 71%, 2+1+1@81%, 1+1+2@81%, 2-3[1+1+1]@86% pal 2min

    SNATCH HIGH PULL full foot
    3@70%, 3x3@80% te-% pal 2-3min

    ACCESSORIES:
    3x6-10 LAT PULLDOWNS
    3x8 HYPEREXTENSION
    3x8+8 ONE LEG HIP THRUST + PUMPING -yhden jalan lantion nosto, pidä vapaa jalka koukussa tai suorana lantion päällä, loppuun terävät ojennukset -pidä lantio suorana, älä anna kallistua sivulle liikkeen aikana