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

  • 17.10.2023 Intervals Workout

    ** 4 Rounds of intervals**

    A1. 4-minute AMRAP

    Row 500m
    +
    AMRAP in the remaining time of:
    8 Power clean and jerks @ 42.5/30kg (95/65lbs)
    8 Pull-ups
    8 Bar-facing burpees

    Rest 2-minutes before A2

    A2. 2-minute AMRAP

    400m Bike
    +
    AMRAP in the remaining time of:
    6 Overhead squats @ 42.5/30kg (95/65lbs)
    6 Toes-to-bars

    Rest 2-minutes before A1

    Flow. 4 Rounds of A1 + A2 ( = 1 round is both A1 and A2)

    The intervals today are split into sets of 4 and 2-minute pieces. Both intervals have a Ergo buy-in to start. Your goal with the buy-in is to push to a hard pace, that would not be a sustainable pace for doing the entire interval, so think of this as a “fast start” to the interval.
    The remainder of the interval should be at a steady pace. Aim for unbroken sets on the barbell and gymnastics, but break into smart sets as needed to sustain your pace.
    Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
    Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

  • PT Group TI 17.10 klo 10 & 18.30 Workout

    LÄMMITTELY
    2 kierrosta, 60”/20”
    1. Eteentaivutus kepin kanssa
    2. Käsien työntö seinällä (rulla)
    3. Seinäkyykky
    4. Hiihto ergo

    VOIMA
    Takakyykky 3 x 12
    Pystypunnerrus 3 x 12

    AMRAP 10 min - KEHONPAINOLLA
    Pidä rauhallinen tahti, vältä kovaa hengästymistä
    20 air squat
    20 dead bug
    10 avustettu punnerrus
    10 rengassoutu

    Merkkaa treenin tulokseksi amrapin kierrokset

  • Etukyykky 1RM max Strength

    Päivän WODin jälkeen oman enkan hakemista

  • Muscle & Power, CORE Workout

    3 rounds of:
    10 barbell Deadlifts
    15 Seated band rows
    20 KB swings
    Rest

  • 17.7.2023 VERTICAL JUMP testing Strength

    3×1@max + kirjaa ka

  • 17.7.2023 STANDING LONG JUMP testing Strength

    3×1@max + kirjaa ka

  • 4.11.2022 STANDING LONG JUMP testing Strength

    3×1@max + kirjaa ka

  • 14.4.2021 STANDING LONG JUMP testing Strength

    3×1@max + kirjaa ka

  • 8.2.2021 STANDING LONG JUMP testing Strength

    3×1@max + kirjaa ka

  • TREENI 1 Workout

    4 X 20-M WALKING LUNGES / 2 MIN REST (BARBELL- BACKRACK)

    5 X 12 BENCH PRESS (2 X DB ) / 2 MIN REST

    4 X 12 STRICT CHIN-UP / 2 MIN REST
    (BANDED - SELLAINEN KUMINAUHA MILLÄ MENEE 12 PUTKEEN)

    3 X SUPERSETS FOR BURN:
    12 LATERAL RAISES (2 X DB)
    12 FRONTRAL RAISE
    - 2 MIN REST -

    3 X FOR BURN:
    20 BICEP CURL (2 X DB)
    15 CABLE TRICEP EXTENSION
    12 TRICEP BENCH DIPS
    - 1-2 MIN REST -