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

  • Basic WOD Workout

    Shoulder to overhead technique
    *Ylöspäin työntävät liikkeet: push press/push jerk/split jerk..
    *Pilkotaan liikkeet pieniin osiin ja käydään läpi näitä tukevia harjoitteita.
    *Jokainen suorittaa omalla tasollaan!

    WOD
    15min
    Max cal erg
    EMOM2:30: 5 push up+10 sit up+15 air squat

    *Hae 15 min aikana maksimi kalorit ergolla, 2,5 minuutin välein suorita 5 punnerrusta + 10 istumaannousua + 15 kehonpainokyykkyä. Huom. treeni alkaa punnerruksista.
    *Pyri tasaiseen työskentelyyn!

  • Neljän treeni Strength

    Pystypynnerrus x5
    Vatsat x15
    Itseavustettavat leuat x10
    Rengas vedot x3

  • Benchpress Workout

    Close grip benchpress 3x8

    3 rounds
    Bike 15cal
    Pull-up 15
    Bike 15cal
    Push-up 15
    TTB 15
    HS Walk 15m

  • Hard routine Strength

    130 min
    Warm up for 15 min

    1.Gymnastics
    A. Butterfly pull up practice for 20 min
    - Drills
    - 25 bfly

    B. Every 2 min for 4 rounds each:
    1) Tough set of Pull ups (Butterfly) + Easy bike - 4 x 10
    2) Tough set of Toes to bar + Easy Ski - 4 x 10

    2.Strength
    A. 4 sets:
    3 Back squats (Build to heavy)
    3 Depth jumps
    - Rest as needed

    3.Metcon
    A. 0:00-06:00
    3-6-9-12-15...
    Kipping HSPU > abmat
    30 Double unders after each set
    Reps: 14 HSPU @ round 15

    06:00-10:00: Rest

    B. 10:00-->
    For time:
    15 Thrusters 40/30kg
    15 Power snatches 50/35 > power cleans 45 kg
    15 Power cleans 60/40 > deadlifts 70 kg
    Time: 3.29

    4.Core
    A. Accumulate 40 evil wheels
    - 4 x 10

    B. Accumulate 50/side side plank raises
    - 5 x 10+10

  • Aerobic work + mobility Workout

    75 min

    1.Aerobic work
    For 60 min:
    10 min bike, run, bike, run, row, bike
    - Avg. HR 123

    2.Mobility
    For 15 min

    3.Massage
    For 25 min

  • Gymnastics + weightlifting + strength Strength

    150 min
    Warm up + COS 20 min

    1.Chest to bar practice
    - Box butterfly drill 3x5
    - Butterly pull ups 3 x Tough - 3x10
    - Butterfly chest to bar singles 12x1
    - KS + BCTB 5x5
    - BCTB + BFLY 2x1

    2.Clean and jerk
    1 RM
    - 25 30 35 40 45 50 55 60 65 67.5 70 (2 x 72.5)

    3.Front squat
    A. Build to max set of 2 for the day

    B. 3x2 @ 90% of today's max

    4.Strength
    A. 4 sets:
    6-10 DB Bicep curl and press - 6x25 6x25 6x25 10x20 lbs
    15 Seated DB Reverse fly - 2 2 2 2 kg
    - Rest 90 s. between sets

  • C2bike&DB Hang powersnatch Workout

    A)C2bikex1000-800-600-400-200m
    B)1arm DB Hang powersnatchx50-40-30-20-10/free hand shifts (DB16/10kg)
    Timecap 20min

  • DL & PU Strength

    Every 90 sec for 15min
    Alternate between

    Deadlift 5x @ 60-70%
    Weighted pullup 3x @ 50-60%

  • Henkeli 301019 Strength

    EMOM 60-90s x8
    1) a long set of pull up/c2b (jos teet yksittäisiä toistoja, voit ottaa useamman setin)

    Strenght: ONE LAST TIME
    4 rds:
    6 back squat
    6 push press
    Last round, max reps! (oot valinnu sopivan kuorman treeniin, jos vikalla tulee 8-12)

    Core: EMOM, 3 rds (9 minute workout)

    1) Hollow v-ups/tuck ups with a stick.. Pick heavy rep scheme.
    2) Plank hold with kb/db drag (eli lankuta ja siirrä vatsan alta käsipainoa vartalon alla vasemmalta oikealle
    3) rest

    Mark your squat weights:

  • Clean complex Workout

    10 rounds, 3min rest between

    1 power clean
    1 hang power clean
    1 hang squat clean