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 21 Workout

    Vikaa kertaa tätä nykykiertoa 3 viikon pätkä, seuraava pätkä vaihtuu kesän ajaksi all around/kisa prep tyyliin. Eli silloin jos on reissua yms muuta niin ei tartte stressata treeneistä liikaa jos joku jää väliin vaan voit jatkaa aina siitä missä kohtaa ollaan menossa tai vapaasti poimia menneitä settejä. Kuitenkin tarkoitus on treenata mahdollisimman paljon/kaikki omien tarpeiden/tavoitteiden mukaan.

  • 23.5.2024 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

  • Double KB complex Workout

    2 Clean
    2 Frontsquat
    2 Press
    4 Lunges

    Don’t drop the kettlebells between exercises.

  • MorningCardio @Roskisbackan Workout

    MorningRun Up and Down ☀️🔥

  • PT Group TI 28.5. klo 10 Workout

    LÄMMITTELY

    2 kierrosta
    5/puoli
    1. Seinällä polvennosto + loitonnus
    2. Nelinkontin lonkan loitonnus + ojennus
    3. Lonkan lähennys vk
    4. Bulg. askelkyykky asennossa lp kierto

    1 kierros
    - Lähentäjä venytys kierrolla
    - Liskovenytys
    - Dynaaminen pakaran venytys
    - Seinäspagaatti

    VOIMA
    3 x 10-12 takakyykky
    Merkkaa takakyykyn paino treenin tulokseksi

    CIRCUIT
    2-3 x 40s./20s.
    1. Landmine twist
    2. Askelkyykkykävely
    3. Jarruttava leuanveto jaloilla avustettu

  • OTM10 Deadlifts Strength

    OTM10
    3 reps Deadlift
    -60-70% 1RM

  • 21.5.2024 Deadlift & Lunge Workout

    Alternate B1/B2

    B1. Deficit deadlift – 3 x 6-8 @ 2 RIR, rest 1:30 before B2
    B2. Front foot elevated bulgarian split squat– 3 x 8-12/side @ 2 RIR, rest 2:00 before B1

    – Stand on a 2″ mat or a regular 10 kg (25 lbs) bumper to create a deficit

  • Bench press 5x10 Strength

    Bench press 5 sets, 10 reps/set

  • 20.5.2024 Accessory ( Optional ) Workout

    2-4 Rounds Of :

    10 Seated Dumbbell Press
    10-15 Strict Leg Raise
    1:30 Easy Bike

  • Muscle Up Skill Workout

    3 sets:
    :15-:30 Ring Support Hold
    :15-:30 Bottom Of Ring Dip Hold
    - Lock your arms straight and turn them out to the side. Think about keeping your pinkies tight to your boby
    - Hold tension in the bottom. Don't just hit the bottom and rest
    - Rest as needed

    3x10 Ring Kip Swings
    - Rest 1min btw sets
    - Focus on keeping your legs long in the backswing and tension in your core

    Muscle Ups:
    4 sets:
    1min ON
    - 15% of AMRAP 5-test
    - Strict Ring Dips (close to failure, 1-2 reps away)
    - Double KB OH Hold 24/16kg
    - Rest 2min btw sets