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

  • Viikko 41/42/43 Workout

    Seuraavat pätkät mennään rytmityksellä 2 kovaa / 1 kevennys.
    Tulevan viikon johdanto
    tempo voimailut + assarit + lyhyt terävä metcon
    juoksu tai pk (tai molemmat)
    laitteiden nopeuden piikkaus + painonnostot + keskvartalo
    lepo/mobility
    musu progressiot + assarit ja metcon
    ylöspäin ja veto vaihtelevana + strength/condition settiä
    lepo/aerobinen/mobility

  • For quality with partner Workout

    W/ partner - 75s on - 30s off for 3 rounds YGIG, divide anyhow:
    a) double kb OH carry (2x24 / 2x16)
    b) bike erg
    c) rope climb
    d) row

    Rasittavuus: RPE 7.

  • 13.10.2023 PK Workout

    90 Minutes HR 1-2

    You can change Ergos as you like

  • BBC Weightlifting - Week 41, day 4 (viikko 7) Workout

    RECOVERY

    45-60 minutes of zone 2 bike, row, ski, swim etc.

    Zone 2 -sykealue on 60-70% maksimisykkeestä

  • 12.10.2023 BasicWod Workout

    Light Ergo with Sprint

    6 Rounds :

    2:40 Easy Pace Row. Sprint 0:20
    2:40 Easy Pace Bike Ergo. Sprint 0:20
    2:40 Easy Pace Echo Bike. Sprint 0:20

    Score : Peak Watt of each Ergo. Example Row : 346w, Bike Ergo 532w, Echo Bike 600w

  • PT Group TO 12.10 klo 18 Workout

    LÄMMITTELY
    2 kierrosta, 1min/liike
    - Pöytänosto - lantio käsien väliin
    - Kahvakuulien kanssa polvennostot
    - Istuen käsien avaus taakse yläviistoon
    - Yhden jalan seisonta polvi ilmassa - painon siirto jalan ali
    - Mittarimato + olkapää kosketukset

    VOIMA
    Maastaveto 3 x 15
    Kulmasoutu 3 x 15

    EMOM 8min
    10m Askelkyykkykävely OH tai 10x Toiminnallinen askelkyykky thruster
    8x Stepperille/boxille nousu
    6-10kcal Soutu/hiihto/pyörä
    10x Etuheilautus

  • Power Clean Complex Strength

    8 sets of:
    1 Clean Pull + 1 Pause Power Clean + 1 Power Clean
    Set 1: @60%
    Set 2: @65%
    Set 3: @70%
    Set 4: @75%
    Set 5-8: @80%
    - Pause in the catch of clean for 2 seconds
    - Rest as needed

  • 12.10.2023 Strict Chin-Ups Strength

    Strict chin-up

    10 x 3, go every 60-seconds

    – Choose a weight that is challenging AND you feel confident you can hit for 10 sets of 3 on the minute.
    – IF you can hit all 10 sets, go a little heavier next week

  • 12.10.2023 PK Workout

    Chest Supported Dumbbell Row 3 x 10

    One Arm Front Raise 3 x 14, alternating

  • Erg and DT Workout

    30 MIN

    • 1 min Erg @85%
    • 1/2/3/4/5/6… rounds of DT complex

    1 round of DT complex today:

    One round is both left and right