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

  • Warm up Workout

    10 min of
    1 min erg
    7 cuban press e/s
    10 banded good mornings
    3 box jumps

  • Puisto-EASY Workout

    EMOM24:
    a) 100-200m run
    b) 10-20 db hang clean
    c) rest
    d) 100-200m run
    e) 4-8 s.a. db devil's press
    f) rest

    Target: work 30-45s / round.

  • 1.7.24 Strength

    SHOULDER PRESS

    6-6-4-4-2

    • sama idea kun etukyykyssä

  • 17.5.2024 A) BENCH PRESS Strength

    2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
    *target load of max ~90%, rest btw sets 3-4min

  • PT Group 20.6. klo 18 Workout

    LÄMMITTELY
    Liikkuen lämmittely + tasapaino
    Lantion liikkuvuus

    TIIMITREENI
    4000m laite - saa käyttää kahta laitetta samaan aikaan (hiihto tai soutu)
    100 wall ball parin kanssa
    100 pallon kanssa istumaan nousu parin kanssa
    100 synkronoitu kyykky

    Timecap 30min

  • 31.12.2022 Workout

    EILINEN

    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

  • Deadlift From Blocks Strength

    In 20min, build to days heavy:
    4 rep Block Deadlift
    - Just above the knee
    - Deadstop lifts

  • Muscle & Power, YV1 Strength

    Wide grip bench press 5x5 reps

  • Muscle & Power, AV1 Strength

    Tempo Back squat 5x5 reps (slow down, stop, fast up)

  • 24.5.2024 Front Squat Workout

    Front squat

    12-18 (see notes) @ 82-86%, rest 3:00 between sets

    = Aim to hit 12-18 reps with target weight in as few sets as possible.
    * If you can get the reps done in 4 sets, you can increase the load next week
    * if it takes you more than 4 sets to complete the minimum reps (12), keep the same weight next week
    * If it takes you less than 4 sets to complete the top-end reps (18), go heavier next week