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

  • Vipunostot sivuille käsipainoilla 2x20 Strength

    Ei tarvi isoja painoja.. Toistot hoitaa.

  • WOD 24/02/24 Workout

  • EMOM 20 omatoimisesti Workout

    EMOM 20
    A) air bike
    B) ring row
    C) 2x 10kg DB boksille nousu
    D) 4kg ball abmat sit-ups
    E) rest

    Result= yhteen laskettu toistot/kalorit

  • WOD 08/03/24 Workout

  • FUNCTIONAL BODYBUILDING Workout

    Strength:

    A,
    Bulgarian Split Squat 4 x 6 reps /leg @mod-heavy

    B, 3 Sets:
    VMO Squat x 10 @light-mod
    KB Windmills x 6/6 @light-mod

    Accessory:
    3 sets:
    Single Leg Banded Hip Adduction x10-12
    Single Leg Banded Hip Abduction x10-12

    D,
    Partner Workout (YGIG)
    In 12 mins:
    2 Rounds:
    40 cal Bike
    40 Box Jump
    40 Goblet Squat
    Remaining Time Max Cal Bike..

  • Kettlebell Workout

    A) 3 sets
    Wall supported single leg RDL x 10 reps/
    side
    Turkish sit up x 5 reps/side
    Suitcase walking lunge x 10 steps/side
    -rest as needed between sets-

    B) 10 rounds for time with partner (Relay style)

    5 deadlifts
    5 goblet squats
    5 russian swing
    5 goblet squat cleans
    5/5 goblet step back lunges

    Time cap: 12 mins

  • Conditioning Workout

    PARTNER
    AMRAP 13 MINS
    “Helen in a boat” (You GO, I GO)
    500m row
    21 USA Kb swing @24/16kg
    12 Pull up
    Goal : 4+rounds

    4 mins REST

    INDIVIDUAL
    For time
    120/100cal row/bike/ski
    0:00 and every 2 mins complete 10 reps of Renegade row L+R+push up! @2x22,5/15kg

    Timecap : 15 mins

  • 27.1.2024 VARKAUS PM-KISAAJAT Workout

    Pohjois-Savon piirinmestaruus painonnostokisat la 27.1.2024.
    Käsityökatu 34-36 B, 78200 Varkaus

    punnitus klo 10.00-11.00, kisa 12.00

    Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

    SNATCH
    *lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x3@barbell (~25min),
    2@50% (20min),
    2@60% (18min),
    1@70% (15min),
    1@75% (12min),
    1@80% (9min),
    1@85% (6min),
    1@90% (3min),
    LAVA: 3x1@95%-100+%

    --

    CLEAN + JERK
    *lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
    2x2[1+1]@barbell (~23-25min),
    1x2[1+1]@50% (20min),
    1x2[1+1]@60% (18min),
    1+1@70% (15min),
    1+1@75% (12min),
    1+1@80% (9min),
    1+1@85% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

    tai

    CLEAN + JERK
    *lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
    2x2[1+1]@barbell (18min),
    1x2[1+1]@50% (15min),
    1x2[1+1]@60% (12min),
    1+1@70% (9min),
    1+1@80% (6min),
    1+1@90% (3min),
    LAVA: 1+1@95%-100+%

  • Muscle & Power, AV1 Strength

    OH squat 4 RM, then max reps @ 90%

  • Hauiskääntö käsipainoilla 4x10 Strength

    Vuorokäsin. 10 toistoa/käsi.