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

  • Front squat 4 x 6 Strength

    progressio 2/2

  • Etukyykky Strength

    4 x 6

  • Crosstraining kestävyys - Tiistai Workout

    36 minuutin peruskestävyysharjoitus

    Lämmittely
    2min hiihto
    2min soutu
    2min pyörä

    Sitten:
    5+5 tuulimylly
    10 pään yli vienti kepillä
    15 takareiden pumppaus

    Harjoitus (Syke 60–75%/HR max)

    9x4min ergo, 1min lepo kierrosten välissä

    Harjoituksen tavoitteena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Pidä siis vauhti maltillisena ja sykkeesi PK-alueella (60–75% maksimisykkeestäsi). Vaihda ergometria lepoajalla.

  • Bike erg Workout

    45 min of basic conditioning

  • 040424 cleaning🧹 Strength

    Clean ( & jerk) fiilistelyä

  • Easy EMOM Workout

    EMOM x 20-30 (4-6rounds)

    1) row (easy pace)
    2) 6 power snatch@40/30kg + 6-8 ttb
    3) row (easy pace)
    4) 6 OHS@40/30kg + 6-8 hspu
    5) REST

    (Pyri pitämään sykkeet hallinnassa, peissaa soudulla ja skaalaa tarvittaessa gymnastis toistot riittävän helpoiksi. Keskiarvo sykkeet pitää pysyä PK2 alueella.)

  • 10 min emom Workout

    10 min emom: 3-10 x strict hspu quality work

  • KAHVAKUULA RUUVIKATU Workout

    EMOM 35min

    • Heilurikäännös x 15
    • Thruster x 14 1 tai 2 kuulaa
    • Heilurikyykky x 13
    • Russian sit up x 12
    • Huili

  • 13.3.2024 PK Workout

    10 Minutes Row @ HR Zone 1-2
    5 Minutes Row @ HR Zone 3-4
    10 Minutes Ski @ HR Zone 1-2
    5 Minutes Ski @ HR Zone 3-4
    10 Minutes Echo Bike @ HR Zone 1-2
    5 Minutes Echo Bike @ HR Zone 3-4

    2 Rounds.

  • MAYFLY PRO TRACK Workout

    A,
    Clean & Jerk 2-2-2-2-2

    Use the heaviest weight you can for each set.
    Rest as needed between sets.
    Use work up method.

    Find your heaviest "perfect" set of 2. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

    B,
    Every 4 mins for 20 mins do:
    12/10 Ski Erg Calories
    9 Dumbbell Deadlifts, 22,5/15kg
    6 Dumbbell Hang Power Cleans, 22,5/15kg
    3 Dumbbell Push Press, 22,5/15kg
    Bear Crawl, 15m

    C,
    3 rounds for quality of:
    15 Weighted Sit-ups, pick load
    Side Plank, L 20 secs/R 20 secs