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

  • Tiistai 24.10.23. BASIC Workout

    Warm Up

    3 times with cardio machine
    40s easy, 20s moderate, 10s fast, rest 20 sec about
    then 2 sets
    :30 Push Up Plank
    5 HR push ups
    5+5 single arm kb snatch
    5+5 half kneeling kb bottom up press
    10 alt leg v-ups

    Strenght

    Bench Press 3x5 and 2x3reps
    rest 2-3 min bwn sets

    Metcon
    Every 3 min for 15 minutes (6sets)
    6-8 kb snatch from floor alt hand
    5-7strict pull ups or 8-12 ring row
    12-16 alt leg v-ups

  • Skill work Workout

    4 rounds for quality

    4 low bar pull over
    8 sand bag squats
    rest 2 min

  • Main site Tuesday 231024 Workout

    For time

    Scaling Deconditioned athletes can reduce the overall volume of this workout. Reduce the distance and repetitions to complete a round in about 3-330 minutes.

    Intermediate option

    • 5 rounds for time of
    • 400-meter run
    • 40 double-unders
    • 12 burpees

    Beginner option

    • 5 rounds for time of
    • 200-meter run
    • 50 singles-unders
    • 7 burpees

  • PT Group TI 24.10 klo 10 & 18.30 Workout

    LÄMMITTELY
    Liikeyhdistelmiä
    Lankku - AKK - jalan vienti yli
    Lankku - askel eteen - lisko
    Pöytänosto - kissa/konttausasento - ristikkäisten raajojen nosto
    90/90 kurotus eteen - takajalan nosto eteen & takareiden venytys

    VOIMA
    3 x 8 Lattiapunnerrus
    3 x 8 Yhden jalan mave

    CIRCUIT
    2-3 x 30s./20s.
    1. Köydet
    2. Hiihto/soutu/pyörä
    3. Burpee
    4. Wall ball / Thruster slam ball

  • Bodybuilding upper body #masu Workout

    3x10 DB shoulder press
    2x10+10 Bench DB biceps + 10 DB triceps
    3x10 Bench DB back

  • Strict press pyramid #masu Strength

    Strict press
    10-9-8-7-6-5-4-3-2-1
    Increase weight for every round

  • .com 231025 Workout

    5 rounds FT
    * 400m Run
    * 50 DU
    * 15 Burbee

  • C&J metcon Workout

    For time 20-10-5
    Clean & jerk @35kg
    Burpee bjo 20”
    T2B

  • Extra Credit 23-10-2023 Workout

    OPTIONAL COOL DOWN
    1-2 SETS
    10 Slow Alt. Scorpions
    1:00/1:00 Lizard Pose
    1:00/1:00 Couch Stretch
    -Rest As Needed b/t Sets-

  • 21.10.2023 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

    PIEKSÄMÄKI JV KISAAJAT:
    Piirikunnalliset painonnostokisat la 21.10.2023.
    Punnitus klo 10.00-11.00, kisat alkaa 12.00
    Hallipussi 1, 76100 Pieksämäki

    Ota eväät mukaan, puntarin jälkeen on hyvä tankata!

    *Tee ennen tankoon menoa omat lämmöt, avaavat / aktivoivat

    SNATCH
    *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x3@barbell (~23-25min),
    2@50% (20min),
    2@60% (18min),
    1@70% (15min),
    1@75% (12min),
    1@80% (9min),
    1@85% (6min),
    1@90% (3min),
    LAVA: 3x1@95%-100+%

    --

    CLEAN + JERK
    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x2[1+1]@barbell (~23-25min),
    1x2[1+1]@50% (20min),
    1x2[1+1]@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

    tai

    CLEAN + JERK
    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
    2x2[1+1]@barbell (18min),
    1x2[1+1]@50% (15min),
    1x2[1+1]@60% (12min),
    1+1@70% (9min),
    1+1@80% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%