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

  • 20.7.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 19.7.2024 CLEAN + SPLIT JERK Strength

    2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min

  • 19.7.2024 SNATCH Strength

    2x3@barbell, 2@up to 65%, 1@70%, 1@75%, 3x1@80%, sn-%, rest btw sets 2min

  • Bench press 3*6 Strength

    Bench press 3*6

  • Front squat 3*6 Strength

    Front squat 3*6

  • Team of 3 Workout

    Team of 3 for time

    120cal Ski ergo
    200 Pull-up / row
    120cal ski ergo
    200 2xDb bench press
    120cal ski ergo
    200 2xDb lunge walk

  • Modded Intervals cindy Workout

    5 ROUNDS FOR MAX REPS

    2 min break between rounds

    In 5 minutes:
    - 50 Double unders
    - 10 Alt. Single handed devils press 25kg db
    - Max reps cindy rest of time

  • Etukyykky Strength

    4 x 6

  • 5min x3 Run Workout

    3 rounds:
    run 5min
    rest 3min

    average pace is score

  • EASY: Group AMRAP Workout

    AMRAP20 in groups of 3, YGIG, divide reps evenly:
    30 power clean
    30 stoh
    30 box get up
    45 cal row
    -rest 1 min after each round-

    HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.