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

  • PT Group PE 14.6. klo 10.15 Workout

    LÄMMITTELY
    2 kierrosta
    - AKK - jalan ylivienti - vuorikiipeilijä
    - LLA - neg. punnerrus - kobra
    - Pöytänosto - eteentaivutus
    - Kerä - jalat auki eteentaivutus
    - Vartalon ojennus + soutu
    - Yhden käden roikunnassa kierrot
    - Tuulimylly
    - Kädet niskan takana kierrot ja taivutukset seinällä
    - Rangan rullaus korokkeelta kepin/tangon kanssa

    CIRCUIT 1
    2 x 40s./20s.
    1. Hiihto / soutu / pyörä
    2. Lankku - sivulankku
    3. Vuorikiipeilijä
    4. Askelkyykky taakse vk suorilla käsillä edessä

    2-3 min tauko

    CIRCUIT 2
    3 x 30s./15s.
    1. Hiihto / soutu / pyörä
    2. Tempaus lp
    3. Farmarikävely
    4. Russian twist

  • 24.5.2024 Barbell Cycling Workout

    Barbell cycling

    4 Rounds, go every 2:00

    5 Hang squat snatches + 5 Overhead squats*

    4 Rounds, go every 2:00
    10 Power clean and jerks*

    • Do your 1st set with a weight you’re confident you could do 20 unbroken repetitions w/ good form, for example, 42.5/30 kg, THEN stay with the same weight to focus on mechanics as needed OR build up load (slowly) across the sets IF you’re moving well.

    Intent. Improve your hang squat snatch/PC+J cycling mechanics, rhythm and breathing = Only move up on weight IF you’re doing these well, otherwise keep working with the same load to ACCUMULATE EXCELLENT REPETITIONS. Each set is to be done unbroken..

  • 01.03.2025 Workout

    Bench Press

    E3MOM X6:

    • 3 Bench press *Nosta painoa kahen setin välein. Kaks vikaa sarjaa pitäis olla painavia.

    HSW Practice

    • 15-20min HSW Ramp or Obstacle Course practice

    Skill EMOM

    EMOM 16:

    1) 20-30 Crossover DU
    2) HS Hold
    3) 2-3 Bar Complex (3 T2B + 3 C2B + 3bMU)
    4) Rest

    Accessory

    A) 3 Sets of:

    • 15/15 Side Plank Hip Dips -rest 30s-
    • 30m/30m KB Suitcase Carry -rest 60s-

    B) 3 Sets of:

  • Muscle & Power, AV2 Strength

    Deadlift 2 RM, then sets @ 90%, 80%, 70% (choose reps)

  • Pn-reenit Workout

    Voimatempaus
    Voimatempaus+vala 1+2
    Voimatempaus+allepud. 1+2
    15-27kg

    Raaka tempaus+raakat 90+tempaus 1+1+1
    25-31kg

    Rive lantiolta+etukyykky+vauhtipu+työntö 1+1+1+1
    25,30,35,40,44,45,47

    Etukyykky 75%
    5+3+1+1+3+5
    45,50,55,55,55,50

    +loppujumppa

  • 07.03.2025 Workout

    Squat Clean

    A) Primer

    E2MOM X9

    Set 1-3: 3 Squat Clean @75%
    Set 4-6: 2 Squat Clean @85%
    Set 7-9: 1 Squat Clean @90-95%

    *drop and go

    B) Clean Pull 4x2 @110-120%

    Bench Press

    3 Waves:

    1 Rep @Heavy
    -Rest 2min-
    3 Reps @Medium
    -Rest 2min-
    5 Reps @Medium easy
    -Rest 2min-

    *jokainen aalto vähän raskaampi.

    Accessories

    A) 3x Superset:

    • 10 KB Goblet Cyclist Squat (3sec jarruttava alas)
    • 10-15 Hamstring Slides (link)

    B) 3-4x 45-60s Spanish Squat Hold

  • 3rnds bench-press-fly Strength

    DB bench press 12-15 reps
    DB press 8-12 reps
    DB fly 8-10 reps

    Roe

    RPE 3,5-4, 1-2 reps in tank/ set

  • AMRAP Workout

    10 Min AMRAP

    12 Handstand Push Ups
    9 TTB
    6 Front Squats

    @60/42.5
    RPE 9
    HR 80% +++
    goal is 8-10 rnds

  • 1rm split jerk Strength

    1rm split jerk 1x1x1x1x1

  • Front squat pyramid Strength

    Front squat 75%
    5-3-1-1-3-5