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

  • Weightlifting Strength

    Power Snatch 5x2
    Snatch pull 5x3
    OHS 5x4

  • Bike for 88 mins Workout

    Biking outside for 88 mins (32,1 km)

  • 21-15-9 Workout

    Calories ski erg
    Toes to bar
    Kettlebell deadlift @2x32

    TC:10:00

  • 24.5.2024 HandstandHolds Workout

    Strength Circuit – 2 rounds of:

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
    10 Prone PPT pulses & hold last rep (10-sec)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall-facing flutters
    10 to 20 Handstand shoulder taps

    (Rest as needed b/t exercises)

    Rest 60-seconds between rounds

  • 10.9.2019 Workout

    Ski

    5 x 1000m

    Rest 2 minutes btw. sets.
    Results is average speed all five rounds.

  • 10.9.2019 Workout

    15-12-9

    Power Jerk 60/45kg
    Ring Dips

  • 10min amrap Row+HSPU Workout

    10min amrap

    20cal row
    8 HSPU

  • Crosstraining kestävyys - tiistai Workout

    Ergoilua
    __

    LÄMMITTELY
    12min
    1min reipas ergo (vaihtuva)
    10 ilmakyykky
    10 gorilla row
    5+5 alaspäin katsova koira + toe tap ristiin
    5+5 lonkan kierrot istuen
    __

    HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

    3x8min* ergo, 1 min lepo kierrosten välissä

    *2min ergo (kevyt)
    2min ergo (keskiraskas)
    2min ergo (kevyt)
    2min ergo (keskiraskas)

    Jokainen 8min osio tehdään omalla ergollaan. Järjestys voi olla esim soutu, pyörä, hiihto. Ergoissa intensiteetti vaihtelee 2min välein; kevyt tarkoittaa hyvin rullaavaa tahtia, jolla sykkeet pysyvät pk-alueella. Keskiraskaaseen nosta tempoa ja sykettä vk-alueelle. Voit halutessasi myös nostaa vastusta.

  • Aerobic work Workout

    50 min
    2 min run/1 min walk

  • Gymnastics + strength Strength

    AM: running not done

    PM: 135 min
    Warm up 15 min
    1. HSW
    - 18 m.

    2.MU
    False grip low amplitude ring swings
    - Accumulate 80 reps
    Bottom of ring dip swings
    - Accumulate 70 reps in sets of 7-10
    Ring support swings
    - Accumulate 60 reps in sets of 8-10
    Front swing pull back
    - Accumulate 50 reps in sets of 6-10
    High amp ring swings with hollow pull to chest
    - Accumulate 40 reps > 10 reps

    3.Shoulder press
    A.5 RM

    B. 5x3 @ 5 RM weight

    4.Core work
    A. 3 sets:
    Single leg Toes to bar x 8-14 - 10 10 10
    GHD Back extensions + Hold x 15 + Tough effort hold - 50 45 40 s.