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

  • Maisan Voikka Workout

    Käsilläseisonta & BMU

  • Active recovery Workout

    Easy 35 min Amrap
    500/400 m Row Or 1000/800m Bike
    40 box step ups
    30 light kb swings
    20 Alt leg v-ups (10+10) Scale up to toes to bar
    10 Turkish Get Ups (5+5)

  • 18.3.2023 Road To Stronger Upper Body Workout

    Alkuun perusvoima sarjoja. Työsarjojen kuormat mahdollisimman raskaat. Mikäli jokin sarja jää 1-2 toistoa vajaaksi, se ei haittaa. Alkuvaiheessa teemme harjoittelua tangoilla ja käsipainoilla. Myöhemmin tulee myös tiukkaa HUPSUA.

    3 x 10 Strict Pull-ups / Weighted Pull-ups, Rest 2:00

    4 x ( 6 - 8 ) Weighted Dip ( rack ), Rest 2:00

    4 x 10 Chinese Dumbbell Row, Rest 1:30

    5 x 8 Shoulder Press BHD Neck, Rest 2:00

  • Saturdays team wod Workout

    In Teams Of 2
    For Time

    Part I
    6 Rounds (each)
    21/15 Cal Row Or Ski
    21 Wallballs
    After 6 Rounds

    PART II
    40 Synchro Burpee Box Jump overs
    20 Synchro Power Cleans @85/60
    *26 min timecap
    *Flow = A Row Or Ski B = Wallballs. Rotate movements after both athletes are ready. Both athletes must finish 6 rounds before moving to Part II

  • EASY: Partner grind Workout

    5:30 on - 2min off x4, YGIG, divide anyhow:
    60 cal row
    50 double kb deadlift
    40 stoh
    30 box get up
    20 v-up
    10 wall walk

    Continue where you left off.

  • Treeni 5 Workout

    Warm Up
    3x40s easy/20s mod/10s fast AIR BIKE / rest 20s bwn
    then 2x
    5+5 single leg RDL
    5+5 clean&pp with db
    5-10 ghd back extensions

    Weightlifting
    3x Flat Foot Clean Pull + Power Clean + Squat Clean @35-50%
    1 slow power clean + slow squat clean x5 sets @60-70%
    eli hitaasti reiden puoleen väliin ja siitä kiihtyy.
    Split Jerk From Rack 4x2reps @70-80% of 1rm
    rest 1-2 min bwn sets

    Metcon
    Emom 28- 32 (7-8 rounds)
    1) 12/9 cal ski
    2) 1 round of D.T @35/50kg (12 dl + 9 hang power clean + 6 stoh) (scale 9-7-5reps)
    3) 12/9 cal air bike
    4) rest

    Accessory Work
    3x15/15 single leg hamstring curl @light band
    3x10/10 single arm seated press @mod/heavy
    3x10/10 windmill @lgiht weight
    rest as needed

  • Core special Workout

    30s on 15s off x12:
    a) pallof press, left
    b) pallof press, right
    c) s.a. chaotic farmer's march, left
    d) s.a. chaotic farmer's march, right

  • Kipping practice Workout

    • knee raise/K2E/ T2B

  • EASY: All out intervals Workout

    1min on - 3min off x6, alternate between a and b:
    a) 5-10 air squat - 5-10 dl - amrap no-jump burpee
    b) 6-12 s.a. db thruster - amrap row
    Result: burpees + cals

    Target: ~30s for amraps, tailor reps & weight accordingly.
    90+% efforts from the start! Last ones almost 100%.

  • EASY: Pull, push, junp Workout

    21 rounds for time in groups of 3:
    4-8 jumping pull up
    6-12 elevated push up
    24-48 SU

    Change athlete after each round (YGIG).
    Target: round ~60s / person, tailor reps and weights accordingly.

    TC: 22