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

  • PT Group TO 29.2. klo 18 Workout

    LÄMMITTELY
    Liikkuen
    • Kumpparikävelyt
    • Vaaka + polvennosto
    • Askelkyykkykävely + ylävartalon kierto
    • Sivukyykky
    • Lonkanpyöritykset
    • Lonkankoukistaja + eteentaivutus

    Paikallaan hallinta
    • Lantion kippaus toinen puoli korotettuna
    • Simpukka
    • 90/90 jalan vienti eteen ja taakse
    • Sivulankku + lonkan loitonnus
    • Lantionnosto
    • Lonkan koukistus selinmakuulla

    EMOM 15min
    5-7 cal soutuergo
    8-10 wall ball
    10-12 etuheilautus
    40s. farmarikävely
    Lepo

  • RC 270224 Conditioning Workout

    4x2min on/2min off
    Alternate between A and B

    A. AMRAP 2
    3-6-9-12..
    Power snatch 30kg
    Toes to bar

    B. AMRAP 2
    3 Wall walks
    25 DU / 50 SU

  • RC 270224 Strength Strength

    EMOM 10
    1 snatch pull + 1 hang snatch + 1 OHS
    Work from 65% and add, avoid going to failure

  • 29.2.2024 Active recovery Workout

    3 rounds @ steady pace

    20m Duck walk
    20 Hand to hand swings
    20 Box pike shoulder taps
    6-minute SkiErg or row

    4 rounds for quality
    12 Prone Cuban Presses
    10 Hanging scapula rolls, alternating
    8 Kang squats
    6 Tactical ankle rocks

  • 26.2.2024 SNATCH *program 2 Strength

    3x1@working up to maximum, rest btw sets 2min

  • 29.2.2024 BasicWod Workout

    BEC 50

    50/40 Cal Any Machine
    10-15 Toes To Post
    20 Banded Good mornings
    10 + 10 Suit Case Deadlift
    50/40 Cal Any Machine
    30 Plank Shoulder Taps
    30 DeadBugs

  • EASY: Pari-PK Workout

    W/ partner 90s on 45s off for 3 rounds:
    a) sled push (e.g. 8+8m at a time)
    b) ski erg
    c) s.l. v-up / tuck up (e.g 5+5-10+10 reps at a time)
    d) shuttle run (e.g. 1-2 reps at a time)
    e) turkish get up (e.g. 1 rep at a time, alternate sides)

    Rasittavuus: RPE 6-7

  • PT Group TI 27.2. klo 10 Workout

    LÄMMITTELY
    Tabata 1
    1. Ylivienti kuminauhalla päinmakuulla
    2. Lapsen lepoasento + punnerrus

    Tabata 2
    1. Mittarimato
    2. AKK - lankku

    Tabata 3
    1. Kyykky
    2. Kyykkypito seinällä

    HALLINTA/VOIMA
    Vuorotellen 3 x 30s./15s.
    1. Lapavedot roikkuen
    2. Lapapunnerrus

    Vuorotellen 3 x 30s./20s.
    1. Vaakasoutu/jaloilla avustettu leuanveto
    2. Punnerrus

    Vuorotellen 3 x 30s./15s.
    1. Suorin jaloin mave kk
    2. Goblet squat kantapäät korotettuna

    TEKNIIKKA
    Käsilläseisonta
    Kärrynpyörä
    Muu taito - tgu,..

  • Muscle & Power, AV1 Strength

    Front squat 2 RM

  • Muscle & Power, AV2 Strength

    Deadlift 5-5-5-5 reps (add weight for each set)