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

  • Pn-reenit Workout

    Tempaus 2 stopilla
    Tempaus 1 stopilla
    Tempaus ykkösiä
    30kg saakka

    Rive 2 stopilla + työntö
    Rive 1 stopilla + työntö
    Rive + työntö
    55kg saakka

    Sumomavet x 3
    104kg saakka

    Plus core

  • Tiistai 19.9.23. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    50 single unders '
    15 hip bridges
    15 air squats
    5 inch worm with push ups
    5 dynamic squat strech
    10+10 suitcase deadlift
    10 wall squats

    Strenght
    Overhead squat skill
    For Quality and Load
    OHS 5x5 reps
    rest 2-3 min bwn sets

    Every min for 16 minutes
    min 1 - Single arm DB Power Cleans x 8-10 reps (alt hand from floor, heavyish)
    min 2 - DB row 5/5 and 5-10 push ups
    min 3 - DU Practising x whole minute
    min 4 - rest minute

  • 3x12 Back Squat Strength

    Every 4 min for 12 minutes (3 set)
    12 reps Back Squat @ ~70% of 1RM

  • Shoulder Press 5-5-3-3-3-1-1-1-1-1 Strength

    For load

  • Pull Workout

    A: Ring pull ups pronated 3set
    B: Ring chin ups Supinated 3set
    C: Rkb swing 10x15
    D: Supinated Db biceps curls 3set

  • Clean and jerk Strength

    Alussa kahdella stopilla, sitten yhdellä, loput ilman stoppia.

  • Deadlift Strength

    Set 1: 5 Reps @80%
    Set 2: 3 Reps @85%
    Set 3: 2+ Reps @90%

  • Ski n muscles Workout

    2min ergo
    2min "lepo" punnerrus x 15, istuen työntö tangol x 10

  • Conditioning Workout

    Alternate “A” and “B”
    Every 4 mins x 8 sets

    A,
    Every 4 mins
    4 burpee Pull up
    8 HR push up
    12 wall ball @9/6kg
    16 Kb USA swing @24/16kg

    B,
    Every 4 mins
    4 burpee T2B
    8 HSPU kipping/ Pike Push up
    12 Box jump @60/50cm
    16 air squat

    Goal : sub 3 mins work in each set
    After 4 sets keep 3 mins REST!

  • 30.5.2024 Juoksu Workout

    Alkuverryttely 800m hölkkää + venyttelyt + 400m juoksua.

    4 x 400m "ylikovaa" 4-7 sek. alle tavoite vauhdin. Lepo 2:00
    8 x 200m "ylikovaa",4-7 sek. alle tavoite vauhdin. Lepo 2:00

    Loppuverkka