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

  • Program60 160125 strength Strength

    Deadlift

    Every 45 sec x 15: 1 rep @80-85% of most recent 1RM

    Drop the bar as soon as you've reached lockout

  • 17.1.2025 Workout warmup Workout

    EMOM 6
    1) Row
    2) Air bike
    +
    2 Rounds
    8 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    5/side Half-kneeling press
    10 Pike T-extensions
    +
    Build to workout weight for OHS, thruster and power snatch
    * Few short sets of toes-to-bars, pull-ups and bar-facing burpees between sets
    +
    @ workout weight
    12/8 (cal) Row
    6 Overhead squats
    6 Pull-ups
    12/8 (cal) Echo bike
    6 Power snatches
    6 Pull-ups
    12/8 (cal) Row
    6 Thrusters
    6 Bar-facing burpees

  • Clean pull + hang squat clean below knee complex Strength

    5 x 2 x 1+1

  • SpicyBike Workout

    For time
    5000m BikeErg*

    *Every 2min, 25DU

  • 220125 Workout

    Every 5 min for 60 min:

    4 min: bike / row / assault bike
    1min: 5-8 strict pull ups / 5-8 hspu

  • 21.1.2025 Workout

    45-60MIN PK

    -Juosten, mikäli mahdollista. Muuten laitteilla salilla.

  • Clean pull + clean + jerk Strength

    5x1+1+1x 50-70kg

  • 21.1.2025 Workout

    GYMNASTICS

    A) E2MOM X8

    • ''X'' rMU
    • Amrap: Easy Bike *Koitetaan saada about sama määrä/kierros tai 1-2 enemmän ku viime vkolla. Pari kiekkaa tulee nyt lisää. Keskity siihen lantion räjähtävyyteen ja haet sitä ''silta-asentoa'' ku ojennat lantion, niin ne jalat ei jäis niin korkeelle.

    B) Ring Strength:

    EMOM X12:

    1) 15-30s Ring Dip Hold
    2) 15-30 Ring Support Hold
    3) 15 -30 Chin Over Rings Hold

    Bench press

    E2:30 X6

    Set 1-2: 5 Reps (Moderate)
    3-4: 3 Reps (Heavyish)
    5-6: 1 Rep (Heavy)

    Gymnastic Metcon

    For Time:

    ACCESSORIES

    A) 3-4 Superset:

    • 10 Feet Elevated Ring Row
    • 20-30 Banded Tricep Ext.

    B) 3-4 Superset:

    • 10/10 KB Gorilla Row
    • 10/10 DB Hammer Curl

  • Gymnastic-endurance Workout

    3rds ub-set
    -20 t2b
    -10m hsw
    -20 c2b

  • PTG TI 21.1. klo 10 & 11 Strength

    LÄMMITTELY
    - Rangan rullaus kk
    - Kädet boksilla - selän ojennus + rangan ojennus
    - Kädet boksilla lankussa - askel eteen ja rotiaatio etujalan puolelle
    - Boksin reunalla lonkan ojennus + vaaka taakse
    - Toispolviseisonnassa 3 eri suunnan venytykset
    - Elephant walk

    ACCESSORY
    2-3 kierrosta - 60s./liike
    1. Nilkan liikkuvuus kk kanssa oik. & vas.
    2. 90/90 soutu kierrolla oik. & vas.
    3. Käsien nosto sivukautta lp
    4. Lantionnosto jalat boksilla - 10-30s./ pitoja
    5. Istuen etunojassa soutu + käsien avaus lp/kp

    VOIMA
    Sumomave - laskevat toistot
    12 - 10 - 8 - 6

    Merkkaa tulokseksi sumomaven painot