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

  • Boksi kulmasoutu Strength

    4 x 10
    Penkil tai boksilla käsi, jalat maassa

  • 4.11.2023 PK Workout

    Jog HR Zone 2-3 ( 4 )

    50 minutes. 8 minutes Jog, 2 minutes run.

  • Back Squat week 2/16 Strength

    Week 2/16: Inverted Juggernaut Method
    Back Squat
    - 1 set of 5 reps at 55% NT1RM
    - 1 set of 5 reps at 62,5% NT1RM
    - 7 sets of 3 reps at 67,5% NT1RM
    - 1 set of 3+ reps at 67,5% NT1RM (not to failure)

  • 8.3.2024 Open 24.2 Workout

    Tehdään lauantaina

  • 30.3.2024 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

  • 080824 pulling strength Workout

    10 min EMOM
    Min 1: 3 partial pull deadlifts + 3 deadlifts @60-65% 1RM
    Min 2: 6-10 wide grip banded chest to bar pull-ups

  • Höntsä-amrappi Workout

    10min amrap

    7 burpee/push up
    7 sit up
    7 air squat/ohs

  • 7.3.2024 Active Recovery Workout

    CNS recharge

    4 Rounds for quality

    8 Ball Slams
    6 Split jumps
    4 Plyo Push-ups
    2 Seated box jumps
    400m Row @ RPE 2-3

    Recovery circuit

    4 rounds for quality
    40/30 calorie Air bike
    4 Bridge-ups
    4 Shoulder rolls, alternate sides
    40m Sled drag/push – light
    8 e/side Half-kneeling bottom up KB press
    8 Archer ring rows, alternating

  • FS EMOM #masu Strength

    E1,5MOM9

    3 Front Squat

  • Squat Complex Workout

    1xPause Frontsquat (3-5sec on bottom)
    +
    1xFrontsquat
    + (Re-rack/rest 10-15sec)
    Backsquatx Max rep