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

  • Rowing Intervals Workout

    Rowing intervals:
    5:00, Damper of 5/4 @ 20-22 spm
    4:00, Damper of 6/5 @22-25 spm
    3:00, Damper of 7/6 @25-28 spm
    2:00, Damper of 8/7 @25-28 spm
    1:00, Damper of 3/2 @choice spm
    Cool Down:
    5:00, Damper of 5/4 @20-22 spm
    - Rest 1min btw intervals

  • WARM UP Workout

    EMOM x 8-12
    1) echo bike
    2) ski

  • PT Group TO 14.9 klo 18 Workout

    LÄMMITTELY
    2 kierrosta, 40s./20s.
    1. Yhden käden pystypunnerrus istuen kp
    2. Konttausasennossa lantion kippaus ja tiivistys
    3. Seinällä lonkankoukistaja
    4. Lantionnosto
    5. Polviseisonnassa - kumpparin kanssa ympyrä
    6. AKK - Etunoja

    VOIMA
    Maastaveto 3 x 15
    Kulmasoutu 3 x 15
    Lepo kierrosten välissä 45-60s.

    KEHONHUOLTO
    - Lantio
    - Ranka

  • 14.9.2023 BasicWod Workout

    For time :

    40 One Arm Kettlebell Swing 24/16kg
    20 Burpees
    30 One Arm Kettlebell Swing 24/16kg
    15 Burpees
    20 One Arm Kettlebell Swing 24/16kg
    10 Burpees

    TC 10

  • MUSCLE RUUVIKATU Workout

    Takakyykky pause nousu raskas 3
    Pyöräilijän kyykky 2 x 6-10 3 SEC alas 3 SEC ylös
    Osatoisto leuanveto 3 x Max "1 vajaa"
    Pullover kuminauhalla 3 x 15
    Ojentajat niskan takaa 3 x 10
    Hollow hold 3 x Max

  • 14.9.2023 Light Cardio Workout

    Light Cardio

    30-60 minutes bike
    60-90 minutes walk
    20-30 minutes Swim
    30-40 minutes Jog

  • Monostructural work Workout

    60s on / 20s off for 6 rounds
    a) row
    b) high box step over (75 / 60) (every other round from the side of the box, every other round from behind)
    c) air bike
    d) SU* / cross-over (no DUs today)
    e) bike / ski erg

    *SU can be either forwards or backwards, with two feet, alternating, high knees et.

    Target: Stay @ zone 2, 60-70% HRmax ("pitää pystyä puhumaan")

  • Easywod 13.9 Workout

    800m juoksu tai 1200m laite

    4kierrosta:
    27/21/15/9 boxille nousu
    21/15/9/27 abmat
    15/9/27/21 dippiä
    9/27/21/15 Kahvakuula / käsipaino työntö

    800m juoksu tai 1200m laite

  • Kettlebell Workout

    A)
    Practice bottom up turkish get up (12-13 mins)
    - use light weight

    B)
    EMOM 15 mins
    1: 3 single arm ‘Curtis P’ each side
    2: 5 burpees + 10 sit ups + 15 air squats
    3: rest

    Rx: 24/16 kg

    *1 rep of ‘Curtis P’ = 1 clean + 1/1 lunge + 1 push press

    C) 3 sets
    20 quadruped pull through

  • 13.9.2023 STRENGTH PROGRAM Workout

    MODERATE WEEK 5/9

    WARM UP sama saliohjelman kanssa

    SNATCH BALANCE + OHS
    3[1+2]@90% sn-%, rest between sets 2min

    MUSCLE SNATCH + SNATCH
    1x2[2+2]@barbell, 2+2@up to 50% sn-%, rest between sets 2min

    SNATCH
    3-4x2@up to 71-76%, rest between sets 2min

    CLEAN + JERK
    3-4[1+1]@up to 70-74% jerk-%, rest between sets 2min

    FLOATING SNATCH PULL *full foot
    3x3@100% sn-%, rest between sets 2min

    muutoin veto tehdään kuin videolla, mutta ei nousta päkiälle asti *full foot/flat foot, paina jalkaa lattiaan
    video:

    DEFICIT CLEAN PULL *full foot
    2-3x3@95% jerk-%, rest between sets 2min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä - TEE PERÄJÄLKEEN, HYPPYJÄ KIERROS VÄHEMMIN

    3 rounds:

    8-10 BACK EXTENSION / REVERSE HYPER
    12 ROLL ABS

    2 rounds:
    10-12 BOX JUMP

    Rest as needed