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

  • Painonnosto Workout

    Tempaus

  • Tabata This! Workout

    • Tabata row
    • Rest 1 minute
    • Tabata squat
    • Rest 1 minute
    • Tabata pull-up
    • Rest 1 minute
    • Tabata push-up
    • Rest 1 minute
    • Tabata sit-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

    Post Tabata score for each exercise to comments and total for final score.

  • Conditioning Workout

    3 rounds:
    15/12cal AB
    15 T2B
    30m Sandbag Carry 60/40kg

    Rest 3:00
    Then

    3 rounds:
    15/12cal Ski
    15 GHD Back Extensions
    30 DU

  • Minnan ja Hannan kyykkyproge Viikko2 Strength

    Viikko 2:
    Takakyykky
    1x6x70%
    1x6x80%
    1x3x90%
    1x2x95%

    Etukyykky
    1x5x70%
    1x4x80%
    1x3x90%

  • Leuanveto 3 x 8 Strength

    Leaunveto 3 x 8 + 10 hyppyleukaa

    Valitse leuanvedossa itselle sopiva variaatio, millä jaksat tehdä 8 toistoa putkeen
    • Jaloilla avustettu
    • Negatiivinen
    • Kuminauhan kanssa
    • Omalla kehonpainolla

  • Päivän treeni 10.1.23 Workout

    LÄMMITTELY
    2 x 60min
    • Ylivienti kuminauhalla
    • Roikunta
    • Soutu
    • Pyyhkijä seinällä toispolviseisonnassa
    • Vaaka seinällä - aukikierto
    • Rintarangan ojennus puolapuilla

    Leuanveto
    3 kierrosta
    8 leuanveto + 10 hyppyleuka
    90s. lepo

    Valitse itselle sopiva variaatio, jolla jaksat tehdä yhteen putkeen 8 toistoa.

    Merkkaa tulos erilliseen treeniin

    Amrap 7
    10 Etuheilautus
    10 Kuulan siirto lankussa
    10 Punnerrus toinen käsi kuulalla
    10 Kyykky

  • 10.1.2023 Dominate Workout

    AMRAP 20

    2 Ring Muscle-ups
    4 Handstand Push Ups
    8 Dumbbell Clean & Jerk 32,5/22,5kg

    ( 1 DB )

    • The big goal here will be to sustain the same pace throughout the workout by keep rounds consistently around the same time.

    • Aim for unbroken set of muscle-ups. The average rest time between reps/sets is about 15-20s. Over the course of, let's say, 10 rounds, that's just over 3 minutes of resting over the course of the whole workout.

    • We´ll aim for unbroken set of HSPU as well, however 1 break if needed might be good way to save the shoulders early on.

    • Take your time clean & jerks. No Need to rush here. We want to get right back up on the rings as quickly as possible following your last rep.

  • Bar Mu practice Workout

    3 rounds, rest as needed
    1) 30s. Hollow Sliders on the rower
    2) 4 Hollow jump to support
    3) 3-5 Paoli low bar MU
    4) 8 Hollow feet on the roller timing practice

  • 6.1.2023 Workout

    LIGHT WEEK 1/13

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    10-15 REPS: WRIST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

    10 BEAR CRAWL BIRD DOG *hold 8-10 sec

    Kuva:
    3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

    3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

    2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

    5x WIDE LEGGED FORWARD BEND TWIST POSE

    --

    2x 5 ARM FRONT RACK ELBOW ROTATION + 10 RDL

    5 DIP & DRIVE (DD) +
    2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

    FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

    2+2 STEPPING SPLIT JERK
    2+2 PRESS to JERK
    2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
    2 PWR JERK into SQUAT JERK *pwr j bottom pos. 3sec pause then sj
    2 GMS SPLIT JERK DROP

    TALL POWER SNATCH + TALL SNATCH
    1+1@up to 50% sn-% pal 1min

    --

    BLOCKS POWER SNATCH + OHS *bb high above knee
    3+3@55%, 3+3@60%, 2[3+3]@65% sn-% pal 2min

    CLEAN + SPLIT JERK
    2+1@50-55%, 1+2@55-58%, 2+1@58-60%, 1+2@50-55%, 2+1@55-58%, 1+2@58-60% jerk-% pal 2min

    RDL *cl grip
    4x3@60-70% jerk-% pal 2-3min

    --

    BENCH PRESS
    4x2@up to 50-60% bench-% pal 2min

    BACK SQUAT JUMP
    3x5@up to ~20% bs-% pal 2min

    PM VARKAUS su 29.1.2023

    --

    MUSCLE SN + SN BALANCE
    2[4+4]@bb pal 1-2min

    --

    HANG SNATCH *above + below knee, use straps
    3+3@bb, 2[2+2]@up to 50%, 2[2+1]@60%, 2[2+1]@71%, 2[2+1]@76%, 2[1+1]@81%, (1+1@86%) sn-% pal 2min ( * ) jos kuleksii

    SNATCH PUSH PRESS + SNATCH BALANCE
    2[4+1]@50%, 4+1@60%, 2[3+1]@71%, 3[3+1]@81%, (2+1@91%) sn-% pal 2min (*) jos kuleksii

    BLOCKS SNATCH HIGH PULL *bb above knee
    2x6@60%, 2x4@71%, 2-3x4@81% sn-% pal 2min

    Accessory exercises: sama

    Accessory exercises: 3 rounds (core/bodybuilding)
    15 ROMAN CHAIR SIT UP
    10@weight REAR DELT FLY
    10@weight BACK RAISE

  • AMRAP 20 Workout

    200-m run
    30s plank hold