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

  • 31.12.2024 (AM) Workout

    GYMNASTICS

    1) RING MU

    A) EMOM10:

    -''X'' Ring MU

    *jos tällä viikolla menis vaikka paremmin.

    B) Gymnastic Strength METCON:
    For Time:

    -8-6-4-2 Strict Ring Dip
    -rest 60s-
    -1 Legless RC
    -rest 60s-

    *Jos legless kuolee, niin korvaa se normaalilla köydellä ja tee 2kpl.

    C) PULLING
    4 ROUNDS FOR QUALITY:

    *Rest as needed

    D) PUSHING
    4 ROUNDS FOR QUALITY:

    • ''X'' Parallette Push Up (2RIR)
    • 15/15 DB See-Saw Press

  • Power Clean Strength

    9 sets of Power Clean:
    Set 1: 2 @60-65%
    Set 2: 2 @65-70%
    Set 3: 1 @70-75%
    Set 4: 2 @65-70%
    Set 5: 2 @70-75%
    Set 6: 1 @75-80%
    Set 7: 1 @80-85%
    Set 8: 1 @85-90%
    Set 9: 1 @90-95%
    - Rest 2min btw sets

  • 30.12.2024 (PM) Workout

    PK
    45-60MIN EASY RUN/BIKE/ROW/SKI

  • Deadlift 3x2+1 Strength

    Mave nousevilla

  • 10 rounds for time: DB Deadlift / Wall Ball Workout

    10 rounds for time:
    • 6 Dumbbell Deadlifts 70/50# (2)
    • 12 Wall Balls 20/14#
    The dumbbell deadlifts are with two dumbbells, each weighing 70/50#.
    Goal: 8-10 min. You can treat this one like an EMOM to finish under 10 min or, if feeling good, ditch the rest and aim for an 8 min finish.

  • Pn-reenit Workout

    Tempaus lantiolta ”kuopasta” ja tempaus 1+1
    32kg asti kyykkyyn, 34kg ei onnistunu.

    Työntöä 45kg saakka.

    Mave tempausote 3x3
    55, 65, 65

  • 28.12.2024 Workout

    ACCESSORIES

    A) 5 ROUNDS FOR QUALITY

    B) 4 ROUNDS FOR QUALITY

    • 10/10 DB Hammer Curl
    • 10-15 DB Skull Crusher

    METCON (EASY PACE)

    2 SETS OF:

    4MIN AMRAP:

    -5 Strict Pull Up
    -10 Push Up
    -15 Air Squat

    -Rest 2min-

    4MIN AMRAP:

    -5 Shuttle Run
    -10 KB Swing @24kg
    -12 Cal Row

    -Rest 2min and then start from the beginning-

  • Viikko 1 Workout

    Viikko 1 (kisoihin valmistava pätkä) (1/2) Ens viikolla kisaviikko.
    ensi viikolla terwaan kisailijoille erilainen viikko kokonaisuus kuin muuten treeneissä. viikko 3 pidetään leppäily/kevennys/siirtymäviikkona.

  • Back squat Strength

    5 x 3

  • Saturday Grind Workout

    20 rnds w. partner, change after full rounds

    3 ttb
    6 target burpee
    9 wall ball

    3'rest

    50 syncro alt. DB snatch @20/10kg

    T.C.:30'