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

  • 25.9.2024 "Core" Optional Workout

    3 - 4 Rounds :

    15 Toes To post
    10+10 Suitcase Deadlift

  • 25.9.2024 Active Recovery Workout

    4 rounds @ steady pace

    3-minutes Echo bike
    20 Hand to hand swings
    1 e/side Turkish get-up

    3 rounds for quality

    40m KB overhead carry
    3 Seiza squat sits
    20 Straight-arm band pulldown
    10 Alternating Landmine cossacks

  • 25.9.2024 "Core" Optional Workout

    3-4 rounds :

    20 GHDSU, hip on shoulder line
    10+10 Suitcase Deadlift

  • Pumppu EMOM #masu Workout

    EMOM9

    10 Bent over row
    5+5 Bulgarian split squat w DB
    6+6 DB biceps curls

  • Strict press #masu Strength

    EMOM10
    0-5min: 5 Strict press
    6-10min: 3 Strict press

  • Conditioning Workout

    AMRAP 14 mins
    Partner workout (you go, I go)
    4 - 6 - 8 - 10…
    Dumbell complex of the following :
    4 Renegade row (2/2)+ 8 mountain climbers(4/4) @2x22,5/15kg
    12-18-24-30…
    Cal row

    Rest 3 mins

    Every 7 mins x 2 sets
    20 Syncro DB alt snatch @22,5/15kg
    30 cal row ( you, go, I go )
    20 Syncro DB burpee @22,5/15kg
    30 cal row
    Remaining time is rest!!

  • 24.9.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

    MAURI LAAKSONEN & PEKKA HEISKANEN

    --

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

    SHOULDER PRESS + PUSH PRESS + SPLIT JERK *split both side 3+3
    3-4x [3+3+6]@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

    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

  • MIKKOS STUNT DOUBLE Workout

    5 Rounds

    • 2 min Row
    • 2 min Ski
    • 2 min Ass bike
    • 2 min break

  • 24.9.2024 Warmup Workout

    increasing pace
    3:00 BikeErg
    2:00 Row / 2:00 SkiErg
    1:00 BikeErg
    +
    2 Rounds
    5 Inchworms
    10/side Xiao Pengs
    10 Air squats (slow tempo)
    +
    1-2 Rounds
    5/side Single-arm/single leg DB snatch
    30 Speed rope skips
    1-2 Wall walks
    5 Box jump overs
    +
    Once through @ workout weights/height
    250m SkiErg
    25m Farmer’s carry
    25 Double-unders
    250m BikeErg
    8 DB snatches, alt
    2 Wall walks
    250m Row
    8 Wall balls
    4 Burpee box jump over

  • PT Group TI 24.9. klo 10 Workout

    LÄMMITTELY
    - Toispolviseisonnassa lonkka aukikierrossa painon siirto sivulle + lonkan sisäkierto
    - Istuen lonkan sisäkierrot
    - Lankusta jalan vienti ristiin ali ja rangan ojennus
    - Kylkimakuulla painon vienti puoli ympyrää pään yli
    - Lapsen lepoasento + rangan ojennus
    - Päinmakuulla kierto yli + lantion ojennus ja kurotus

    CORE & LANTION HALLINTA
    2 kierrosta - 60s.
    1. Vk käsissä kylki tolppaa kohti - polvennosto oik. & vas.
    2. Vaaka + polvennosto vk jalan ympäri oik. & vas.
    3. Yhden jalan lantionnosto + polven koukistus
    4. Bird dog kp kädessä

    VOIMA
    Liikeparina vuorotellen:
    4 x 6/jalka yhden jalan mave
    4 x 6 rengassoutu