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

  • OPTIONAL ACCESSORY Workout

    2-3 rounds:

    10 barbell row
    20-30s hollow hold
    1-2min easy pace bike cooldown

  • 25.3.2024 Intervals Workout

    3 Sets* of intervals

    10 Each Rounds :

    0:30 Hard
    0:15 @ rest

    – Rest 3:00 between sets –

    • Alternate two (2) machines on each set:

    Set #1 – Echo Bike / Ski
    Set #2 – Row / Bike Erg
    Set #3 – Ski / Echo Bike

    These are classic “Ronnestad” short Vo2max intervals. You’re going for a hard, repeatable (about 6:00 max effort) pace. The first set might still feel pretty manageable, but the sets 2 and 3 should get very hard (and if not, you’re not going fast enough).
    Short recoveries between the intervals help your body clear (utilise) some of the accumulated lactate from the muscles. Alternating two machines in each set keeps the overall muscle fatigue lower (so you can get a more systemic training effect).
    Pace. Hard, repeatable (6:00 max effort pace or faster if repeatable).

  • C2b 5x8 Strength

    Strict

  • Skill & cardio work Workout

    6 rounds every 90sec
    1 round is:
    5-10 t2b
    10-15 barbell thruster @30kg
    5-10 kipping pull up
    DU practise

    +45' c2 bike @z2

  • Zone 3 bike intervals Workout

    6x4' zone 3 efforts
    2mins easy pedaling between sets

  • Tonni: Millan inhokkeja & suosikkeja vol 1 ja vol 2 Workout

    175m hiihto
    350m pyörä
    175m soutu

    3x
    10 leukaa
    4 juoksua
    20 seinäpalloa
    3 juoksua
    30 istumaannousua
    2 juoksua
    20 tempaus/Rive riipusta ja työntö
    1 Juoksu
    10 yleisliikettä

    Aikaraja 45 min.

    Vol 2. eli mukavampi versio
    20 tempaus/rive + työntö -> vaan 20 rive riipusta

    Aikaraja 40 min.

  • PT Group TO 21.3. klo 18 Workout

    LÄMMITTELY
    Hartirenkaan lihasten lämmittely ja aktivointi
    10min
    Hartiarenkaan liikkuvuus
    10min
    Hartiarengas 🩶 core
    10min

    VOIMA
    Vuorotellen: 3x8-10 toistoa
    A) Sumo mave kk
    B) Lattiapunnerrus tangolla

    Vuorotellen: 3x12-15 toistoa
    A) Lantionnosto lp
    B) Pull over kp

  • Muscle & Power, CORE Workout

    3 rounds of:
    5 KB snatches (left)
    5 KB Windmills (left)
    5 Side plank hip raises (left)
    10s Side plank (left)
    5 KB snatches (right)
    5 KB Windmills (right)
    5 Side plank hip raises (right)
    10s Side plank (right)
    Rest

  • Mix - päivän treeni Workout

    Mix - päivän treeni

  • 40 strict pull-ups for time Workout

    *every time you break, perform 10 v-ups