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

  • 24.4.2024 Active Recovery Workout

    3 rounds @ steady pace

    8 e/side Trap raises
    2-minute Air bike or run
    8 Kang squats
    2-minute SkiErg or row
    8 Tactical ankle rocks

    3 rounds, for quality
    20m KB front rack duck walk (10m e/side)
    20m Bear crawl
    20m Crab walk
    20 Banded glute bridges
    20 Handstand shoulder taps

  • 23.4.2024 Intervals Workout

    4-6 Intervals

    A1. For time
    400m Run
    1000m BikeErg

    A2. For time
    1000m BikeErg
    400m Run
    – Go every 6:00 –

    Flow. Alternate A1 / A2 every 6:00

    Bike/Run → Any other monostructural (500m Row/Ski, 1200m Air bike)

  • 25.4.2024 Barbell Cycling Workout

    4 Rounds, go every 2:00

    5 Hang squat snatches + 5 Overhead squats*

    Improve your hang squat snatch cycling mechanics, rhythm and breathing = Only move up on weight IF you’re doing these well, otherwise keep working with the same load to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken.

  • 25.4.2024 Barbell Cycling Workout

    Barbell cycling

    4 Rounds, go every 2:00

    10 Power clean and jerks*

    Do your 1st set with a weight you’re confident you could do 20 unbroken repetitions w/ good form, for example, 42.5/30 kg, THEN stay with the same weight to focus on mechanics as needed OR build up load (slowly) across the sets IF you’re moving well.

  • WOD metcon Workout

    8 min AMRAP:
    5-10-15-20...
    wall balls 9/6 kg
    push ups

  • Muscle & Power, YV1 Strength

    Bench press 4 RM, then max reps @ 90%

  • Muscle & Power, AV1 Strength

    Front squat 4 RM

  • AMRAP10 Workout

    AMRAP10
    5+5 1-arm Devils press
    10 Toes to bar/hanging leg raise/V-up
    15 Goblet squat

  • PT Group TI 23.4. klo 10 Workout

    LÄMMITTELY
    60s/liike/puoli
    Kuminauhalla
    • Hartioiden pyöritykset
    • Lapaveto -> soutu
    • Vuorokäsin soutu kierrolla
    • Boksia vasten auki- ja sisäkierrot

    Kehonpainolla
    • Lapapunnerrus
    • Lankku - AKK kurotuksella
    • Seinällä - kädet niskan takana kierrot

    SUPERSETTI CORE
    3 kierrosta
    8 x dead bug kädet yhtä aikaa pään yli
    8 x / puoli sivulankku - ylemmän jalan liikutus pallon yli

    SUPERSETTI YLÄKROPPA
    3 kierrosta
    8 x / puoli toispolviseisonnassa pystypunnerrus
    8 x hyppyleuanveto

    SUPERSETTI ALAKROPPA
    3 kierrosta
    8 x sumo mave KK
    8 x boksille nousu

  • 25.4.2024 Weightlifting MAXIMAL WEEK 8/9 Workout

    WARM UP + TECHNIQUE 10-15min

    1 rounds:
    10 RDL *jerk grip
    5 + 5 FRONT SQUAT + BACK SQUAT
    5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
    5 STEPPING JERK BALANCE *both side, rytmi taka-etu
    5 + 5 OHS + SNATCH BALANCE
    5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

    SNATCH *time cap 20min
    1@climb to the maximum of the day, rest 2min

    CLEAN + JERK *time cap 20min
    1+1@climb to the maximum of the day, rest 2min