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

  • 23.9.24 Workout

    Every 4min x6

    10 thruster @42.5kg
    5 bar over burpee
    30 DU
    5 bar over burpee

    • kierros mahdollisimman kovaa, tavoite et jäis noin 2min huilia kiekan jälkeen

  • Burpee ground to over head Workout

    25kg x 5reps
    20kg x 10reps
    15kg x 15reps
    10kg x 20reps
    5kg x 25reps
    10kg x 20reps
    15kg x 15reps
    20kg x10reps
    25kg x 5reps

  • 20.9.24 Strength

    BENCH PRESS

    6-6-6-4-4
    4+4 rope pull ups (vaihda ylempi käsi) after each set
    rest as needed

  • 20.9.24 Strength

    DEADLIFT

    4-4-3-3

  • 20.9.24 Strength

    BACK SQUAT

    6-6-4-4-2
    Rest 2min between sets

  • 4 x 6 lantionnosto Strength

    Selkä boksilla tai stepperillä, välineenä käsipaino.
    Tee vuorotellen punnerruksen kanssa. Lepää kierrosten välissä n. 30-60s.

  • PT Group TO 19.9. klo 18 Workout

    LÄMMITTELY
    Tekniikkatikkaat
    Reaktiopeli

    VOIMA
    Tehdään liikkeet vuorotellen liikeparina
    4 x 6 lantionnosto
    4 x 6 punnerrus

    Merkkaa painot erikseen

    CIRCUIT
    2-3 kierrosta, 35s./15s.
    1. Askelkyykky eteen - sivulle - taakse
    2. Rapunosto
    3. Dead bug pieni vk
    4. Uimari

  • WOD 20/09/24 Workout

  • 19.9.2024 Run ( Basic ) Workout

    Run intervals

    3 x 200m @ Faster than mile pace
    – 200m @ Recovery walk –
    +
    2 x 800m @ mile pace
    – 3:00 @ recovery (walk) –
    +
    2-3 x 200m @ Faster than mile pace
    – 200m @ Recovery walk –

    Flow. 3 sets: 200m repeats, 800m repeats and again 200m repeats to finish.
    Intent. Faster repeats on the 200s. Consistency and quality running on the 800s.

    Pace. This is a progression from last week’s session. You should now have a pretty good idea of your 200m paces so can push here. As per last week’s 600s, this week’s 800s are all about developing your ability to sustain your target mile pace.
    As often, it’s better you start a bit too easy (if unsure of your pace) on the 1st 200m repeat, then build up through the 1st set. Emphasis on 200s is to push your pace/speed. On the 600s you’re working on speed-endurance and durability to sustain your target mile pace for a longer distance.
    Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).

  • 19.9.24 Workout

    C2B proge

    AMRAP 14
    2 c2b
    4 front squat @60kg
    12 kbs @32kg
    4 c2b
    4 front squat
    12 kbs
    6 c2b
    …etc

    • eli c2b lisääntyy joka kiekka kahdella