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

  • Thursday Optional Cardio or Rest Day Workout

    Optional Swim Workout
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
    SIT UIMAHALLIIN.
    Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :

    Workout
    100m Swim
    100m Kick
    100m Pull
    100m Swim
    rest as needed bwn

    Workout:
    4x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
    200m (Moderate), rest 2 min after 200m.
    3x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
    200m (Moderate), rest 2 min after 200m.
    2x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
    200m (Moderate), rest 2 min after 200m.
    Easy 100m for cool down.

  • 12.8.2021 Unbroken Workout

    Recovery bike 15 min.

    Every 4:00, 6 C2B

  • 12.8.2021 Unbroken Workout

    Speed Ladder, Clean

    60-70-80-90-100-110-115-120-125-130
    45-55-65-75-80-85-90-92,5-95-100

    Teens

    50-60-70-80-85-90-95-100-105-110

    Time Cap 2:00

  • Front squat Strength

    5-5-4-4-3-3-2/ 3min rest

  • 14.8.2021 Workout

    EILINEN tai

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

  • Maanantai 16.8.21 Strength

    1.) Muscle snatch @hip+ snatch grip press Behind neck +good morning +ohs 3×6+6+6+6
    2.) No hook No feet snatch 5×2
    3.) Power snatch +hang snatch @knee 5×1+1
    4.) Halting snatch deadlift @midthigh 4x3
    5.) Front squat 4x3 1rep 3.sec pause
    6.) Ball carry 30m ×3

  • E5MOM etc Workout

  • Total workouts of the week Workout

    Workouts of the week 8 hours, x 4
    Deload week

  • Rest day Workout

    Rest day at Helsinki

  • Rest day Workout

    Rest day at Helsinki