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

  • Program60 141124 metcon Workout

    4 rounds for time

    15 cal echo bike
    15 deadlift 55 kg
    10 box step overs 2x15 kg

  • Program60 141124 strength Strength

    Deadlift

    1. Find a heavy 3 rep
    2. 5 x 1 @80% of 1RM, go every 60 sec

  • FUNCTIONAL Bodybuilding Workout

    A, Every 2:00 x 4 sets
    -Barbell Hip Thrust 12-10-8-6 (ascending weights)
    Then..
    -Barbell Hip Thrust Hold 4x 15-20 sec

    B, Superset x 3-4
    -DB Leg Extension x 12
    -Nordic Curls x5
    Then..
    -DB Leg Extension Hold 3x15-20 sec (heavy weights)

    C, 3 sets:
    -Seated Calf Raise with DB x20
    -Seated Tibialis Raise with DB x20

  • 14.11.2024 Workout

    MAURI LAAKSONEN & PEKKA HEISKANEN

    --

    the warm-ups are the same as in the gym program!

    --

    SHOULDER PRESS + SPLIT JERK & PUSH JERK IN SPLIT
    3-4x [3+(1+3)+(1+3)]@light barbell / stick, rest btw sets 2min

    HIP MUSCLE CLEAN + SPLIT JERK *split both side 3+3
    3-4x [3+6]@light barbell / stick, rest btw sets 2min

    TALL CLEAN + SPLIT JERK *split both side 3+3
    3-4x [3+6]@barbell, rest btw sets 2min

    POWER CLEAN from POWER POSITION + SPLIT JERK *split both side 1+1
    3-4x [2+2]@barbell-light weight, rest btw sets 2min

    BLOCK BACK SQUAT 90°
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 100% = 1RM BS

    or

    FRONT SQUAT
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 80% = 1RM FS

    RDL *jerk-grip
    5x5@moderate weight, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    20-30sec weighted SIDE PLANK *kässäri lonkan päälle
    10x /side RUSSIAN TWIST *plate

    Rest as needed

  • Deload Strength

    A1: Broad jumps 6x3
    A2: SA kb snatch 6x3/3
    B: Strict pull ups 3set
    C: Bench press 3x7
    D: Z-bar preacher curls 1xMax
    E: DB Shoulder flys 1xMax

  • 3 x 6 lattiapenkkipunnerrus Strength

    Käsipainoilla, vuorokäsin. Toinen käsi aina suorana, toisen tehdessä.
    Lepää sarjojen välissä n. 1min

  • 3 x 6 sumo maastaveto Strength

    Lepää sarjojen välillä n. 1min

  • 3 x 6 kulmasoutu tangolla Strength

    Lepää sarjojen välillä n. 1min

  • Mobility Workout

    shoulder & thoracic spine mobility

    plank + superman hold TABATA

    side plank knees to elbows TABATA

    4rnds for quality
    5 pancake stretch w. plate behind the neck
    3/3 seated Z hip raises
    5/5 half kneeling straight leg leans forward
    3 Jefferson curls w. KB @8/12kg

  • PT Group TO 14.11. klo 17 Workout

    LÄMMITTELY
    • Ylivienti vk
    • Vk seläntakana - käsien nosto
    • Yhden käden pyöritykset vk
    • Etummaisen sahalihaksen aktivointi vk
    • Käsien lähennys (rinta) vk
    • AKK - lankku
    • Istuen lonkan sisäkierrot
    • 90/90 jalan nosto ja vienti eteen
    • Istuen lonkan loitonnus + eteentaivutus painot käsissä
    • Elephant walk

    VOIMA
    Kiertoharjotteluna, lepää kierroksen jälkeen n.1-2min
    3 x 4-6 leuanveto
    3 x 6 rdl kp
    3 x 6 penkkipunnerrus vuorokäsin kp

    CORE TABATA
    a) vatsarutistus pallon kanssa
    b) sivulankussa yläkropan kierrot