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

  • 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)

  • 28.2.2024 EMOM 8 Workout

    Strict ring muscle-ups

    8-minute EMOM

    1-3 reps/minute

    ( Seated Ring MU, with band )

  • 28.2.2024 Warmup Workout

    3 hang clean high pulls
    3 hang muscle cleans + 3 strict presses
    3 tempo front squats, tempo 53X1+ 3 push presses
    3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
    3 clean pull-unders + 3 push jerks
    3 hang (squat) cleans + 3 split jerks

    – You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
    – Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

  • FUNCTIONAL Bodybuilding Workout

    a ) Main strength
    Week3 — > muscle endurance

    4 sets
    15-15-15-Amrap set till failure
    @light-mod.
    Rest 60-90” btw

    b ) Accessory strength (arms)

    3 sets
    10 Barbell biceps curl
    10 double DB hammer curl

    3 sets
    10 Barbell skull crusher
    20 Banded triceps push down

    c ) ‘Burn out’

    8’ Emom
    50” Med. ball push press@9/6kg*
    50” Med. ball sit up

    *it’s a no squat wall ball; so just dip and throw

  • 27.2.2024 Workout warmup Workout

    5-minute Echo bike
    +
    10 Scapula push-ups
    5 Inchworms
    10 Hike cleans
    5/side Offset kang squats
    10 Tension swings
    +
    3 rounds @ increasing pace and load
    5 Power snatches
    5 Toes-to-bars
    25 Double-unders
    3 Thrusters
    3 Shuttle runs
    3 Burpee pull-ups

  • 27.2.2024 Deadlift Strength

    Deadlift

    3 x 6 @ 70%, Rest 2:00 – 3:00 b/t sets

  • 8.2.2024 PK Strength

    Bench Press

    5 x 5 @ 85%