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

  • 14.11.24 Workout

    EMOMx24 (4 rounds)

    Min 1-2: 18 cal row + 30-50 DU
    Min 3-4: 18 cal bike + 6-12 hspu
    Min 5-6: 18 cal ski + 10-20 ghd

    • eli kaks minsaa aikaa suorittaa molemmat liikkeet ja idea et jäis väh. 30s taukoo ennen seuraavaa settiä, eli mieti toistomäärät silleen
    • idea et olis suht helpooo ja kivaa koko 24min 😁

  • Weightlifting Workout

    Part A).
    Skill Primer
    Dip Muscle Snatch & Snatch Balance
    (5-8 sets x 2+3)

    Part B).
    Snatch High Pull & Power Position Snatch
    (8 sets x 1+3 / 55%-70%)

  • 5 min emom: 3 x BMU Workout

    5 min EMOM:
    - 3 x Bar Muscle-Up

  • PT Group TI 19.11. klo 10 Workout

    LÄMMITTELY
    2 kierrosta, 60s./liike
    1. Rangan rullaus + kierrot
    2. Mittarimato + AKK
    3. Pöytänosto + eteentaivutus
    4. 90/90 kurotus + kierto taakse
    5. Toispolviseisonnassa jalka auki sivulle --> lantion työntö taakse
    6. Toispolviseisonnassa seinällä käden avaus ja pyöritys
    7. Rullan kanssa rangan ojennus seinällä

    HALLINTA + AKTIVOINTI
    3 kierrosta, 10 toistoa/liike
    1. Uimari päinmakuulla
    2. Kuppi - ojennus selinmakuulla
    3. Askelkyykky etujalka boksilla/stepperillä (10 toistoa/jalka)

    EMOM15
    12-15 sjmv kp/kk
    12-15 etuheilautus
    12-15 pystypunnerrus kp
    6-8 burpee
    Lepo

  • WOD 14/11/24 Workout

  • Conditioning Workout

    Partner Workout

    Amrap 12 minutes of:
    Partner A: max cal row
    Partner B: 1 round of Cindy

    Switch when Cindy is done!

    Rest 3 mins

    Amrap 20 minutes of:
    20 Kb squat clean @24/16kg (You GO, I GO)
    20 partner wallball sit up@9/6kg
    20 KB alt. goblet box step up@24/16kg total reps (You GO, I GO)
    20 syncro Up-down to plate

  • Program60 141124 metcon Workout

    4 rounds for time

    15 cal echo bike
    15 deadlift 55 kg
    10 box step overs 2x15 kg

  • Program60 141124 strength Strength

    Deadlift

    1. Find a heavy 3 rep
    2. 5 x 1 @80% of 1RM, go every 60 sec

  • FUNCTIONAL Bodybuilding Workout

    A, Every 2:00 x 4 sets
    -Barbell Hip Thrust 12-10-8-6 (ascending weights)
    Then..
    -Barbell Hip Thrust Hold 4x 15-20 sec

    B, Superset x 3-4
    -DB Leg Extension x 12
    -Nordic Curls x5
    Then..
    -DB Leg Extension Hold 3x15-20 sec (heavy weights)

    C, 3 sets:
    -Seated Calf Raise with DB x20
    -Seated Tibialis Raise with DB x20

  • 14.11.2024 Workout

    MAURI LAAKSONEN & PEKKA HEISKANEN

    --

    the warm-ups are the same as in the gym program!

    --

    SHOULDER PRESS + SPLIT JERK & PUSH JERK IN SPLIT
    3-4x [3+(1+3)+(1+3)]@light barbell / stick, rest btw sets 2min

    HIP MUSCLE CLEAN + SPLIT JERK *split both side 3+3
    3-4x [3+6]@light barbell / stick, rest btw sets 2min

    TALL CLEAN + SPLIT JERK *split both side 3+3
    3-4x [3+6]@barbell, rest btw sets 2min

    POWER CLEAN from POWER POSITION + SPLIT JERK *split both side 1+1
    3-4x [2+2]@barbell-light weight, rest btw sets 2min

    BLOCK BACK SQUAT 90°
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 100% = 1RM BS

    or

    FRONT SQUAT
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 80% = 1RM FS

    RDL *jerk-grip
    5x5@moderate weight, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    20-30sec weighted SIDE PLANK *kässäri lonkan päälle
    10x /side RUSSIAN TWIST *plate

    Rest as needed