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 TI 3.10 klo 10 & 18.30 Workout

    LÄMMITTELY
    2 kierrosta, 1min/liike
    - Pöytänosto - lantio käsien väliin
    - Kahvakuulien kanssa polvennostot
    - Istuen käsien avaus taakse yläviistoon
    - Yhden jalan seisonta polvi ilmassa - painon siirto jalan ali
    - Mittarimato + olkapää kosketukset

    VOIMA
    Takakyykky 3 x 12
    Pystypunnerrus 3 x 12

    EMOM 8min
    10m Askelkyykkykävely OH tai 10x Toiminnallinen askelkyykky thruster
    8x Stepperille/boxille nousu
    10kcal Soutu/hiihto/pyörä
    10x Etuheilautus

  • Warm up, gymnastics and WOD Workout

    Normal warm up

    Then pick 2 gymnastic weaknesses to work on
    (E.g. pull-up, TTB, pistols, HSPU, handstand walk, rope climb) continue warming up for those movements

    EMOM x 10
    Min 1: 5-6 reps of weakness #1
    Min 2: 5-6 reps of weakness # 2

    Endurance WOD
    For time:
    200 lunges
    100 cal row
    150 DU
    100 cal bike
    200 air squats

    *40:00 time cap

  • "Return Of The King" Workout

    6 Rounds For Time:
    30 DU
    5 Sandbag Over Shoulder 60/40kg
    15m Single Arm DB Overhead Walking Lunge 25-30/15-20kg

    Rest 1:30 btw rounds.

    TC 5:00 per round.

  • 26.7.24 Workout

    ACCESSORY

    core:
    3 rounds:
    25 sit ups (abmat)
    40s ring plank hold

  • Leukoja ja hauista Workout

    4 sarjaa leukoja
    4 sarjaa hauista

  • Pull Workout

    A: Strict ring pull ups 3set
    B: Strict ring chin ups 3set
    C: Db powell raise 2set
    D: Forward leaning Db flys 2set
    E: SA Kb rows 2set
    F: Supine grip Db flys 1xMax

  • 17.3.2023 Power Clean Strength

    Build to A Heavy Set of 3 ( TnG )

    • We aren´t necessary looking to PR today. Just build to something that feels heavy today.

  • Extra Credit 05-09-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30 Prayer Stretch on Box
    10 Alt. Wrist Push-Ups*
    :30/:30 Half Pigeon Stretch on Box
    *In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.
    -Rest as Needed b/t Set-

  • PT Group TO 9.11 klo 18 Workout

    LÄMMITTELY
    n. 60-90s. / liike
    1. Nelinkontin lonkan pyöritykset
    2. Yläselkä pallon päällä - levypainon vienti taakse
    3. Vatsamakuulla lonkan sisäkierto
    4. Lapsen lepoasennossa käden nosto
    5. Lankussa jalalla esteen ylitys
    6. Seinällä vaaka - käsi tuettu blokille

    VOIMA
    3 x 6 askelkyykky kävely
    3 x 8 kulmasoutu

    TEKNIIKKA
    Käsilläseisonta

  • Extra Credit 11-03-2021 Workout

    Banded Pushdowns with an underhand grip: 4 x 25. Rest 60s.
    +
    - Foam Roll - Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)