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

  • PTG TI 8.4. klo 10 & 11 Workout

    LÄMMITTELY
    10-15 x kehonpaino syväkyykky + 5 x käsien nosto kyykyssä
    10 x /jalka yhden jalan hyvää huomenta + 5 x yhden jalan jefferson curl
    10 x /puoli 90/90 kierrot + 5/puoli takajalan nosto ja lonkan aukikierto
    10 x /puoli kierrot lähentäjävenytyksessä
    10 x nelinkontin rangan ojennus-pyöristys (vk vastukseksi)
    10 x istumasta rullaus selinmakuulle
    10 x / puoli sivutaivutukset toinen jalka korotettuna
    10 x / puoli toispolviseisonnassa rintarangan kierrot (vk vastukseksi)

    VOIMA
    3 x 40s./puoli
    Kasakkakyykky
    Toispolviseisonnassa yhden käden pystypunnerrus

    CIRCUIT
    3 x 30s./15s.
    1. Yhden jalan linkkuveitsi
    2. Käsien nosto sivulle päinmakuulla
    3. Selinmakuulla yhden käden penkkipunnerrus + jalan ojennus oik.
    4. Selinmakuulla yhden käden penkkipunnerrus + jalan ojennus vas.

  • 7.4.2025 Workout warmup Workout

    Warm-up

    400m Run @ easy pace
    1000m Bike Erg @ easy pace
    500m Row @ easy pace
    +
    0:30-1:00 Hang from rings
    +
    8 Scapula push-ups
    8 Scapular pull-ups
    8 Table top pulses
    +
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10m Sled push @ light
    +
    Build to workout weight for bearhug
    * Practice few sets of toes-to-bars, chest-to-bars and HSPUs between sets
    +
    @ workout weight
    100m Run
    5 Chest-to-bar pull-ups
    400m Bike Erg
    5 Toes-to-bars
    200m Row
    5 Handstand push-ups
    10m BearHug Carry

  • EASY: Ropes, HSPUs, heavy snatches & kbs with machines Workout

    E4MOM x6, alt. between a & b:
    a) 1-2 rope climb (scale height if needed) / 2-4 lying to standing / 30s ankle lock training
    10 alt. db snatch
    6-10 cal ski erg

    b) 5-10 HSPU / feet on box HSPU / pike push up
    10 kbs
    6-10 cal echo bike

    Target: 1:30-2:00, TC: 2:30 / interval.

    HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla

  • Kati Workout

    A-osio: 19 burbeeta molemmilla kierroksilla

    B-osio: 3 täyttä kierrosta, 4. kierroksesta toust to bar

    Käsipainot 7,5 ja 10 kg

    Kahvakuula 8 kg

  • Decline Close Grip Bench Press 15-12-10-8 Strength

    4 sets 15, 12, 10, 8 reps:
    • Decline Close-Grip Bench Press
    Weight: 50%, 55%, 60%, 65% of 1RM. Set the bench to a decline position if you can, if not, do with a flat bench. Focus on triceps. Rest 2 min between sets.

  • Pendlay Row 12-10-8-8-6 Strength

    5 sets of 12, 10, 8, 8, 6 reps:
    • Pendlay Row
    Weight: 55%, 60%, 65%, 70%, 75% of 1RM. Rest 2 min between sets.

  • Dumbbell Bench Press 12-10-8-8-6 Strength

    5 sets of 12, 10, 8, 8, 6 reps:
    • Dumbbell Bench Press
    Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Use 2 dumbbells for the bench press. Rest 2 min between sets.

  • 07.04.2025 (PM) Workout

    Engine

    2 Rounds Of:

    • 5min Row
    • 5min C2 Bike

    Into,
    4 Sets Of:
    @70% Intensity

    -Rest 4 min between sets-

  • 4 Rounds for time Workout

    4 rounds for time:
    30/25 cal assault bike
    30 wb
    100 du

  • 07.04.2025 (AM) Workout

    Squat Snatch + OHS

    OHS
    E2MOM X6:

    • Set 1-2: 3 OHS @65-70%
    • 3-4: 2 OHS @70-75%
    • 5-6: 1 OHS @80-85%

    *From Rack

    Snatch
    E2MOM X9:

    • Set 1-3: 3 TnG reps @70-75%
    • Set 4-6: 2 TnG reps 75-80%
    • Set 7-9: 1 Rep 80%+

    Snatch Pull

    • 4x2 @110-120% *Rest 3min between

    Metcon

    For time:
    - 25 DB thruster
    - 25 T2B
    - 25 DB thruster
    - 25 C2b

    Timecap: 6 min

    *2x15kg/35lbs

    Accessories
    (Optional)

    4x For Quality: