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

  • Wednesday Weightlifting&Strenght Workout

    Weightlifting
    Push Press 5x5
    Work up to a challenging set! Goal about 75% of 1rm. (MUST BE SYNCRO)
    rest 1.5-2 min and start with about with 50-55% of 1rm.

    Workout Definition
    Clean Lift Off (irroitus lattiasta ja nosto säären puoliväli, 3s pause siinä ) + Clean Pull + Clean + Jerk:
    - (1+1+1+2 ) x 2 sets @70-75% of 1rm clean&jerk
    - (1+1+1+1) x 2 sets @80-85% of 1rm clean&jerk
    * Rest 2 minutes between sets

    Clean Pull:
    3x3 @ 95-100% 1RM Clean
    Perform 3+3 single leg box jump / tai matale koroke mille hypyt.
    rest 1.5-2 min bwn sets

  • Wednesday Metcon Workout

    Metcon
    2 sets
    10-20-30-40-30-20-10 reps
    double unders
    Perform 8 dumbbell SNATCH /clean&jerks always after double under round.
    Men use 27.5-32.5kg DB and Women 17.5-22.5kg
    first round snatches and second with Clean&Jerks
    Rest 1:1 bwn

    Goal is to get Unbroken set on Double unders. Try to keep good rhytmh on db work, while swiching db in the air hand to hand. This will be pretty challenging and some shoulder burn is 100% sure.

  • wod Workout

    1-2-3-4-5-6-7-8-9-10
    T2B
    10-9-8-7-6-5-4-3-2-1
    Power Snacht 60/40

  • 33100 Juoksuohjelma, Viikko 4 Workout

    Harjoitus 1.

    Vaihtoehto 1.

    45min juoksu (20+10+5+5+5)
    20 min ~65%
    10 min ~70%
    5min ~65%
    5min ~75%
    5min ~65%

    Vaihtoehto 2.

    35min juoksu (15+5+5+5+5)
    15min ~65%
    5min ~70%
    5min ~65%
    5min ~75%
    5min ~65%

    Ohjeet: Kokonaiskesto 45min tai 35min.
    HUOM Uusi sykealue käytössä.

    65% tuntuu helpolta/mukavalta. Hengitys kulkee mukavasti, tarvittaessa pystyt puhumaan puuskuttamatta. Vauhti on helppo säilyttää pitkään.

    70% tuntuu kohtalaisen helpolta. Hengitys kulkee mukavasti, puhuessa voi pistää puuskuttamaan.. Juoksuvauhti kasvaa, mutta pystyt edelleen ylläpitämään sitä kohtalaisen helposti.

    75% tuntuu hieman haastavammalta. Hengitys tihenee, mutta pystyt ylläpitämään vauhtia. Pystyt puhumaan, mutta se aiheuttaa selkeästi puuskuttamista.

  • conditioning Workout

    AMRAP 20

    50 DU
    12/15 Cal Row
    7 T2b
    - move steady and UB if possible
    - RPE 7 out of 10 or HR @ 70-80%

  • DB heaven Workout

    3 rounds of
    5 cal bike
    10 plate g2oh
    5 push ups
    then
    1 round all out
    10 cal bike
    6 alt. DB snatch
    6 burpee to target
    2 min rest and then start:

    For Time

    12 alt. DB Snatch
    1-2-3-4-5-6-7-8-9-10
    Burpees to Target

    @27/17.5

    • TIme cap 15
    • use as heavy weight as possible
    • goal is to keep moving steady pace and speed up at the end

  • Ke 4.8.2021 perus: penkki Workout

    Band-pull-aparts 5x20

    1lankku max1

    Facepulls 5x20

    2lankku max1

  • 4.8.2021 Workout

    50 minutes

    Echo Bike 60 Calories
    10 GHD Back Extension
    5 Ring Dip
    Hanstand Walk 5m, turn around and 5m
    20 GHDSU

  • 4.8.2021 Strength

    Deadlift

    4 x 8 x 55% - 65%

    No TnG. No Letting Go

    SO 3:00

  • Monday Workout Workout

    5 sets
    15/12 calories of rowing
    15m farmers hold lunge walk steps @12.5-15/20-22.5kg's
    4-5 bar mu or 8-10 C2B Pull ups
    rest 2 min bwn sets.
    Keep row Fast, steady pace on lunges, maybe drop db for short "grip break" on half way when turning around. Try to go unbroken on gymnastic movement. time target 2,5 min, cap 3,5 min.