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

  • Deadlift Strength

    Deadlit (touch and jo tai "ykkösinä"
    3 x 4 reps

  • 7.5.2024 RDL + Split Squat Workout

    Alternate B1/B2

    B1. Romanian deadlift – 3 x 8-12 @ 2 RIR, rest 2:00 before B2
    B2. Bulgarian split squat – 3 x 8-12/side @ 2 RIR, rest 2:00 before B1

  • 6.5.2024 Back Squat Strength

    Back squat

    4 x 8 @ 74-78% (1-2 RIR), rest 3:00-4:00 b/t sets

  • Barbell Drag Curls Workout

    4 sets:
    10 Standing Barbell Drag Curls
    - Rest 1:00-1:30 btw sets
    - All sets w/ same weight

  • 3.5.2024 Warmup Workout

    2 Rounds
    10/side Xiao Pengs
    20-second hang from a bar w/ribs locked down
    2 Scapular swimmers (prone position)
    +
    2-3 Rounds
    6 Banded scapular floor angels
    4/side Tall-kneeling KB halos
    3/side Single-arm KB windmills
    2/side Kinetic hamstring stretch reps + hold the last rep for 10-sec
    +
    2 Rounds for quality
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    5 Tension swings (sponge/block between feet

  • EASY: Team effort Workout

    In teams of 3, divide anyhow - YGIG:

    4 rounds for time:
    15 burpee to plate
    15 T2B / kipping knee raise / v-up
    30 wb
    45 plate gtoh
    - rest 60s between rounds

    TC: 25

    Rasittavuus: RPE 7-8 eli tasainen diesel läpi koko treenin.

  • 4.5.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 3.5.2024 A) BENCH PRESS Strength

    3x4@80% of last week RPE10, rest btw sets 3-4min

  • 30.4.2024 Juoksu Workout

    45-55 Minuuttia:

    Hölkkää / reipasta kävelyä, sykealueella 3

  • 3.5.2024 C) SNATCH BALANCE + OHS Strength

    *rack
    3x[2+2]@80% of last week RPE10, rest btw sets 3-4min