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

  • 6.4.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    tai

    OHS & FRONT RACK MOBILITY kesto n. 30-40min

    Peruslämpöä 5-10min (soutu, pyöräily, kelkka)

    1. 12-15x UPPER BACK, NECK & CHEST MOBILIZATION / MASSAGE
      *kevyt rullailu / pallo hieronta (kirein kohta)

    2. 8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin

    3. 12 KNEELING THORACIC ROTATION (kontallaan - video)

    4. 12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest (video)

    5. 40sec DIAGONAL CHILD POSE (video)

    6. 12 LAT STRETCH in CHILD's POSE (video 2:10min) *joustoilla

    ACTIVATION

    1. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly (video)

    2. 8 1-ARM FRONT RACK ELBOW STRETCH (video 0:25min)

    3. 15 SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen (video)

    4. 20 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION

    COMBINATION

    1. 12 DUCK WALK

    2. 8 1-ARM FRONT RACK ELBOW ROTATION

    3. 10 FRONT SQUAT

    LIIKKEIDEN VIDEOT:

    1. KNEELING THORACIC ROTATION kontallaan
    1. HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest
    1. 40sec DIAGONAL CHILD POSE
    1. LAT STRETCH in CHILD's POSE´*joustoilla (2:10)

    ACTIVATION

    1. SIDE LYING SHOULDER EXTERNAL ROTATION *slowly
    1. 1-ARM FRONT RACK ELBOW STRETCH (0:25)
    1. SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen

  • 4.4.2023 Workout

    EILINEN tai LEPO tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

    tai

    OHS & FRONT RACK MOBILITY kesto n. 30-45min

    Peruslämpöä 5-10min (soutu, pyöräily, kelkka)

    1. 12-15x UPPER BACK, NECK & CHEST MOBILIZATION / MASSAGE
      *kevyt rullailu / pallo hieronta (kirein kohta)

    2. 8 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin

    3. 12 KNEELING THORACIC ROTATION (kontallaan - video)

    4. 12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER (video) *adductors & deep chest

    5. 40sec DIAGONAL CHILD POSE (video)

    6. 12 LAT STRETCH in CHILD's POSE (video (2:10))*joustoilla

    ACTIVATION

    1. 10 PLANK HAND SHIFT, banded (video)

    2. 15 BACK EXTENSION with miniband OH PRESS

    3. 15 SIDE LYING SHOULDER EXTERNAL ROTATION *slowly (video)

    4. 8 4-POINT KNEELING STRAIGHT ARM I-Y-T RAISE *käsi ulkokierrossa peukku kohti kattoa (video)

    5. 15 HALF KNEELING LANDMINE PRESS (video)

    6. 8 1-ARM FRONT RACK ELBOW ROTATION

    7. 20 SEATED or STANDING BANDED ROW (video)

    8. 15 SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen (video)

    COMBINATION

    1. 12 WEIGHTED DEADBUG (video)

    2. 12 FLOOR SEATED PRESS *kevyt tanko

    3. 12 GOOD MORNING with plate (video)

    LIIKKEIDEN VIDEOT:

    1. KNEELING THORACIC ROTATION kontallaan
    1. HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest
    1. 40sec DIAGONAL CHILD POSE
    1. LAT STRETCH in CHILD's POSE*joustoilla (2:10)

    ACTIVATION

    1. PLANK HAND SHIFT
    1. SIDE LYING SHOULDER EXTERNAL ROTATION *slowly
    1. 4-POINT KNEELING STRAIGHT ARM I-Y-T RAISE *käsi ulkokierrossa peukku kohti kattoa
    1. HALF KNEELING LANDMINE PRESS
    1. SEATED or STANDING BANDED ROW
    1. SQUAT BAND ASSISTED THORACIC MOBILITY *kädet niskan takana, vie kyynärpäitä eteen

    COMBINATION

    1. WEIGHTED DEADBUG
    1. GOOD MORNING with plate

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Crunches
    2) Reverse crunches
    3) Dragon flags (jalkojen lasku hitaasti)
    4) Rest

  • Day 3 Olympic Weightlifting Strength

    Tempo overhead squat
    3 seconds on the way down controlled on the way up
    4 x 2 @ 80% of max OH squat

    Power snatch
    4 @ 60% of max snatch
    4 @ 65%
    4 x 70% x 2

    Segment snatch deadlift
    4 x 3 @ 80% of max snatch
    (Pause just as the barbell breaks the floor, at the knee then at the mid thigh)

    Strict press
    3 x 3 as heavy as possible

    Optional accessories
    3 sets
    30 sec bar hang
    30 sec high plank
    20 DB bicep curls
    20 DB skull crushers

  • Legday Strength

    A: Power clean 5x3
    B: Leg press 5x5
    C: SL knee extensions 1xMax
    D: Adductor exercise machine 1xMax
    E: STanding SL knee curls 1xMax
    F: Seated calf raises 3x12

  • Upper body pump Strength

    A: Bench Press 5x3
    B: Strict pull ups 3set
    C: Shoulder press 3x6
    D: RGSB pull downs 3x12
    E: Triceps push downs 1xMax

  • 16.4.2023 Bench press Strength

    8-8-8-6-6

    Go every 2:30

  • Main site Sunday 230416 Workout

    3 rounds, each for time of

    Rest 200

    ♀ 85 lb ♂ 125 lb

  • MUSCLE RATAPIHA Workout

    Takakyykky 5x5 82-84%

    Leuanveto 1xmax+3x50%

    Punnerrus lisäpainolla 3x6-10

    Yhden jalan mave 2x7/jalka Paino ristikkäisessä kädessä

    Sivutaivutus 3x15

    I-Y-T maaten, levyt 2x10/asento

  • 15.4.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

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

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min