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

  • Treeni 3 Workout

    Omavalintainen lämmittely n.10min
    Easy pace Metcon
    50-60 min light run / fast walking @55-65 of max hear rate
    tai
    50-60 min perinteinen hiihto @55-65% of max hear rate
    tai
    50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
    of max heart rate.

    OTA MOBILITYA 15-30 MIN ENNEN TAI JÄLKEEN HARJOITUKSEN!

    Grip Strenght
    3 rounds
    40-60s plate around world
    then
    3x20/20 forearm supported wrist extension @very light
    weight.

  • 1.3.2023 Workout

    MEDIUM WEEK 9/13

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

    3x *one side
    MOUNTAIN &
    CHAIR POSE &
    STANDING BACKBEND &
    HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
    1-LEG GLUTE STRETCH with THORACIC ROTATION

    8-10x
    ALTERNATING ARCHER PULLs/ROWs w/ thera banded

    • KIERROS ALUSTA TOISELLE PUOLEN

    --

    2x 3+3+3 RDL + GOOD MORNING OH on the toes + WIDE stance BACK SQUAT
    2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

    2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos.

    3 MUSCLE SNATCH HIGH PULL from HIP *full foot, straight legs
    3+3 SNATCH HIGH PULL from HIP *full foot / on the toes
    3+3 SNATCH HIGH PULL from MID THIGH *full foot / on the toes
    3+3 SNATCH HIGH PULL from ABOVE KNEE *full foot / on the toes
    3+3 SNATCH HIGH PULL from BELOW KNEE *full foot / on the toes
    3+3 SNATCH HIGH PULL *full foot / on the toes

    2x 1+1+1 SNATCH DROP *45° + 90° + full squat
    2x 1+1 TALL POWER SNATCH + TALL SNATCH *starting on the toes
    2 SNATCH

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

    --

    BLOCKS SNATCH *2cm off the floor
    2@88%, 1@90%, 1@93%, 2@85%, 1@88%, 1@90% pal 2min

    BACK SQUAT + JERK SPRING
    3[3+3]@80% pal 2-3min

    CLEAN PULL *first reps full foot
    4x2@100-110% jerk-% pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    10-30@weight CROSS-CHOP
    10@weight REVERSE HYPER
    8@weight 1-LEG GLUTE BRIDGE

  • Deadlift waves Strength

    500m row
    8 min
    4 kb wind mill e/s
    5 banded deadlift
    2 wall walks

    Deadlift waves
    5-3-1 Deadlifts, 75/80/85% 1RM, r
    est between sets is time it takes to change plates
    -- Rest 4 mins --
    5-3-1 Deadlifts, 77.5/82.5/87.5% 1RM, rest 2 mins between sets
    -- Rest 4 mins --
    5-3-1 Deadlifts, 80/85/90% 1RM, rest 3 mins between sets

  • short conditioning Workout

    10 Min AMRAP

    12 Handstand Push Ups
    9 TTB
    6 Front Squats

    @60/42.5

  • Ke 1.3.2023 kisa: maastaveto Strength

    Maastaveto 3x1 (80-82,5-85%)

    Takareidet kumpparilla 3x15 / jalka

    Sivutaivutus 3x15 / puoli

    Maastaveto 8x50%
    -päinvastainen tekniikka

  • HSPU Progression Workout

    3 rounds:
    8 Kipping Deficit Handstand Push-ups
    Rest 1:30
    6 Strict Handstand Push-ups
    Rest 1:30
    6 Strict Handstand Push-ups
    Rest 5 mins

  • WOD: Partner metcon Workout

    With partner, 90s on - 30s off x12, alternate between a & b.
    a) 10 syncro burpee + amrap russian kbs (32/24)
    b) 5 syncro push up, 10 syncro sit up + amrap box jump (60/50)

    AMRAPs are done as YGIG.

  • Conditioning Workout

    3 rounds for time of:
    40/30cal Row
    30 Alt. DB Hang Clean & Jerks 20/15kg
    20 Box Jumps 60/50cm
    10 Power Cleans @55% (TnG)

    TC 20min

    • Get as far as you can in this workout, this should be a challenging time cap. Build a plan that will allow you to get the most out of yourself!

  • Muscle/strength RUUVIKATU Workout

    Etukyykky Nousu raskas 3
    Bulgarian splitti 2x7 / jalka

    Leuanveto 3 x 5 raskas
    Alatalja 2x13

    Hyvää huomenta 2x20
    Russian twist 2x15-20

  • 24.2.2023 Workout

    LIGHT WEEK 8/13

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

    3x *one side
    CAT COW &
    DOWNWARD FACING DOG with 10x calf pumping AND 8x thoracic rotation with cross ankle touch
    &
    LIZARD &
    WIDE LEGGED FORWARD BEND TWIST POSE &
    WARRIOR I &
    STANDING YOGA SEAL

    8-10x
    CHILD POSE w/ thera banded HAND RAISE *kuminauha polvitaipeen takaa käsiin, lapatukiharjoite

    • KIERROS ALUSTA TOISELLE PUOLEN

    --

    2x 3+3+3 RDL + GOOD MORNING OH on the toes + BACK SQUAT
    2x 5 ARM FRONT RACK ELBOW ROTATION

    3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
    2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

    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 JERK RHYTHM DIPS *3 dips + 1 split jerk
    3+3 REBOUND JERK
    2+2 GMS SPLIT JERK DROP
    2+2 HIP HINGE + REAR LUNGE + LUNGE

    SNATCH from POWER POSITION
    8x1@up to 60% sn-% pal 1min

    BLOCKS CLEAN + SPLIT JERK *bb above knee
    8[1+2]@60% jerk-% pal 2min

    VERTICAL JUMP
    3x3 pal 2min

    Accessory exercises: 3 rounds (core/bodybuilding)

    20-50 FLUTTER KICK
    10@weight REAR DELT FLY
    10@weight BACK RAISE