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

  • Bodyweight 20min: DL+Clean+Pus Press+Front Squat Strength

    Do the Complex for every 2 minute

  • Deadlift 1 + 1 Strength

    e3m x 4:

    1 + 1 (30 sec rest after first rep)

  • Pn-reenit Workout

    Raakarive+etukyykky+vauhtipu+takakyykky+vauhtipu hartioilta 1+1+1+1+1
    15kg:sta ehkä 25 tai 30kg

    Rive+rive pp+vauhtipunnerrus 1+1+1
    35kilosta 44kiloon

    Rive + ylöstyöntö 1+3
    35,39,41,44,45

    Korkea tempausveto + tempaus 2+1
    15,20,22,24,25,29

    Tempaus 1:15 välein 11x2
    29 eka, loput 30. Pari kertaa lens eteen, muuten hyvin kyykkyyn

    Etukyykky 3 x 5 70%

    Lämpät
    35kg x 3
    45kg x 3

    Ite kyykyt 3 x 5 52kg

    +loppujumps! 🥵

  • C&J tekniikkaa Strength

    60 min drills.

  • Endurance WOD Workout

    Every 7 minutes for 35 minutes (5 sets):
    27/22 cal row, ski or bike
    21 sit ups
    15 ring rows
    9 dual DB thrusters

  • 10.1.2025 Workout

    1) Gymnastics

    A) EMOM 12

    1) 30 SU + amrap: burpee to target (timecap 50s)
    2) 10 Box Hspu/Pike Push Up
    3) 1 Set of T2B

    B) Gymnastic Strength

    3-4 ROUNDS FOR QUALITY

    • 20-30s Ring Dip Hold
    • 20-30s Ring Support Hold
    • 15-30s Chin Over Bar Hold

    *rest max 45s between movements. And max 3min between rounds.

    SQUATS

    A) Back Squats:

    5x3 (Build to days heavy)
    *Rest 3min between sets

    B) 3x

    CORE

    3-4 ROUNDS FOR QUALITY:

    • 20m Seal Walk (plate or slider jalkojen alle)
    • 20-30 DB Sit Up
    • 30m/30m KB Suitcase Carry

  • 10.1.2025 Workout

    1) Weighted Pull-Up
    E3MOM X6

    Set 1-2: 3 Reps
    Set 3-4: 2 Reps
    Set 5-6: 1 Rep

    *Kolmosissa ja kakkosissa yhe toiston vara. Ykkösissä saa hakea maximin. Myötäote

    2) Squats

    Back Squat:

    2x10 @60 & 65kg
    2x8 @70 & 75kg

    Front Squat:

    2x5 @60kg
    2x5 @65kg

    Accessories

    A) 3X Superset:

    • 10-15 Romanian Deadlift (2xDB)
    • 1 Setti of reisiojennus (:D) (vedä melkeen failureen asti)

    *toivottavasti teillä oli tää laite siellä missä treenaatkaan huomenna.
    *Rest as needed

    B) 3 Rounds For Quality:

    • 20m Seal Walk (Slider tai plate jalkojen alle. Mieluiten nurmimatolla)
    • 20-30 DB SitUp
    • 30/30m KB Suitcase Carry (Heavyish)

    Seal Walk:

    DB SitUp:

    -

    Engine

    A) For 20min (PK Vauhti)
    - 15 Cal Row
    - 15 Cal Bike

    -Rest 5min-

    E3MOM Till Failure:

    *add 5cal to row each round.

  • 10.1.25 Workout

    EMOMx12
    1) 5 strict pull ups + 6-10 push ups
    2) 10/8 cal echo bike
    3) 8 thrusters @45/30kg

  • 10.1.25 Strength

    BENCH PRESS

    4x3 @85+%

    Every 3min

  • 10.1.25 Strength

    DEFICIT DEADLIFT

    4x5

    -lisää viime kerrasta
    -jalat esim levypainon päällä (20kg) pidä sama levypaino jatkossa aina