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

  • Nanorosso 16.11.21 Workout

    For time
    3 rounds
    15 Front squat 50kg
    15 hspu
    Directly to 200m farmer carry double kb 24kg
    Directly to
    3 rounds
    45 air squat
    15 sto 50kg

  • Ke 24.11.2021 kisa: maastaveto Strength

    Maastaveto 3x2 (50-60-70%)

    Pukkiveto 3x3 (75-85-95%)
    -noin 10cm ”pukit”

    Sivutaivutukset 3x20-30 / puoli

    Reverse Hyper 3x20-30
    -kevyt/palauttava

  • Apuliikkeet Workout

    3 Kierrosta:
    12 Käsipainon siirto lankusta vuoropuolin
    12-15 Face pull
    12-15 Selänojennus

  • Muscle & Power, AV 2 Strength

    Deadlift on a plate 4x7 reps, then max reps @ 95%

  • Päivän treeni 26.11 Workout

    LÄMMITTELY
    Liikkeessä liikkuvuus ja sykkeen nosto

    Vetotreeni 1
    tehdään supersarjana
    4 kierrosta, 6-8 toistoa
    • Leuanveto/jaloilla avustettu/rengassoutu
    • Maastaveto kk
    lepo kierrosten välissä 1:00

    Vetotreeni 2
    4 kierrosta, 60s./20s.
    • Kulmasoutu kp (30s./puoli)
    • Sjmv kp/kk

    METCON

    Tabata 1
    • Thruster pallon kanssa
    • Etuheilautus

    Tabata 2
    • Jalkojen laskut
    • Sivulankku nostot

  • Optional Workout

    For quality:
    3-4 Rounds as a superset:
    10 DB pullovers (bench supported)
    10 T2B (go for unbroken sets)
    1:00 Rest

  • Pe 26.11.2021 kisa: penkki Strength

    Penkki 3x3 (50-60-70%)

    Penkki 3x2 (75-80-85%

    Penkki 3x1 (90-92,5-95%)

    Kulmasoutu 8x8

  • Pulling Conditioning Workout

    5 Rounds:
    20/16cal Row
    8 Pull-ups

    Rest 3:00

    5 Rounds:
    50 DU
    5 Sandbag Over Bar (armpit height) 60/40kg
    2 Rope Climbs 4m (no jump)

  • Endurance WOD Workout

    4 sets for consistency:

    From 0:00 min to 2:00 min: 200-300 m run or 700/500 m bike
    From 3:00 min to 5:00 min: 25 goblet squats + max sit ups
    From 6:00 min to 8:00 min: 20/15 cal row
    From 8:00 min to 10:00 min rest

  • Saturday Accessory and Cool down Workout

    Accessory Work
    2-3 sets
    8-12 tricep push ups and perform banded tricep turns right after (stick through blue/green band) and 16-20 reps.
    45-60s side plank hold R/L
    rest 1-2 min

    Cool down
    2-3 min light cardio
    2-3 min upperback smash with roller
    2+2 min uppertrap with lacrosse ball against rig
    1 min cobra to downdog