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

  • 9.3.2022 Workout

    STRENGTH PROGRESS 13/13 - HEAVY-LIGHT WEEK

    WARM UP 2 rounds ~15min

    8 BRIDGE PULLOVER , lintti

    20-30 sec HANDSTAND HOLD

    2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

    SNATCH + OHS
    3[3+3]@50%, 3[2+3]@60%, 2[1+1]@71% te-% pal 2min

    CLEAN PULL full foot + CLEAN + SPLIT JERK
    2[3+1+1]@50%, 2[3+1+1]@60%, 2[3+1+1]@71% pal 2min

    CLEAN + SPLIT JERK
    6[1+1]@76-81% pal 2min

    KEHONHUOLTOA LOPPUAIKA

  • Bench press wendler 1+ Strength

    A: Bench Press 5-3-1+
    B: Incline db Bench press 3x6
    C: DB Shoulder flys 3x12
    D: Triceps 4set

  • MUSCLE AND POWER 11.3.2022 Workout

    1a) Deadlift 4x1x90%
    1b) KÄSIPAINO PYSTY PUNNERRUS 4X10
    3 rounds super set, no rest between sets.
    4 TEMPO SUMO MAVEA 30-40% 1RM ( 10-3-10)
    10 VIPUNOSTOA SIVULLE
    15 JEFFERSSON CURLIA

  • 8.3.2022 Restart Strength

    Bulgarian Split Squat

    5 x ( 6 + 6 ) /w KB´S or DB

    Send Off 3:00

  • Conditioning (18min) Workout

    Every 3:00 x 3
    15/12cal Ski
    10 Alt. DB Hang Power Snatches

    Straight into:

    Every 3:00 x 3
    15/12cal AB
    10 T2B

  • 8.3.2022 40 min cardio Workout

    40min AMRAP:

    30 cal row
    1 min rest
    30 cal bike
    1 min rest
    20cal ski
    1 min rest

    Rounds in comments.

  • Fan bike 30min 60/60 Workout

    Fan bike 30min:
    60s on / 60s off

  • Seal row 4RM Strength

    Seal row 4RM

  • Yläkropan voima Workout

    A. Leuanveto vastaotteella
    5 x 3 V.1/120s

    B. Pystypunnerrus
    4 x 4 V.1/120s

    C1. 3 x 6 Gorillasoutu myötäotteella V.1/60s
    C2. 3 x 6 Punnerrus V.1/60s
    C3. 3 x 6/6 Landmine rotation

  • Päivän treeni 8.3 Workout

    LÄMMITTELY
    • Lonkan pyöritykset
    • Pakaran aktivointi
    • Lapapunnerrus
    • Kierrot rintakehä
    • Rangan pyöritykset
    • Lonkan kierrot
    • Kyljellä kierto

    KESTÄVYYS
    Kesto 35min!
    1min-1min
    0-5min Askelkyykkykävely - Mittarimato
    6-11min OHS - Lisko kyynerpään kosketuksella
    12-17min Karhukävely - Kasakkakyykky
    18-23min Air Squat - Roikunta
    24-29min Lapsen lepoasento+punnerrus - Selän ojennus
    30-35min Vaaka+kierto (30s./puoli) - Vuorikiipeilijä