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

  • 19.10.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Upper body bodybuilding Strength

    A: Bench Press 5rm+2x5@90%
    B: Strict pull ups 3set
    C: Seated machine Shoulder press 3set
    D: Supinated narrow grip lat pull downs 3x10
    E: Triceps extensions 3set varierat grepp
    F: DB biceps curls dropset x3

  • 30.3.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    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

  • 8.3.2024 Open 24.2 Workout

    Tehdään lauantaina

  • Day 1 Olympic Weightlifting Strength

    Snatch pulls
    4 x 3 @ 100% of 1RM snatch

    Yo-Yo snatch - 5 x 2 starting @ 70%, build over the sets if it feels good

    Tempo front squat
    5 x 4 - 3 seconds on the way down, 3 seconds on the way up @ 50% of 1RM front squat

    Accessories
    DB walking lunges 3 x 16 (8 each leg) @ 8RPE
    Leg extension 3 x 12 @ 8RPE
    Hamstring curl 3 x 12 @ 8RPE
    3 x 1 min plank holds

  • Back Squat week 2/16 Strength

    Week 2/16: Inverted Juggernaut Method
    Back Squat
    - 1 set of 5 reps at 55% NT1RM
    - 1 set of 5 reps at 62,5% NT1RM
    - 7 sets of 3 reps at 67,5% NT1RM
    - 1 set of 3+ reps at 67,5% NT1RM (not to failure)

  • 9.3.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • MAYFLY PRO TRACK Workout

    A,
    Good Morning 5-5-3-3-3

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

    B,
    Every 1 min for 10 mins, alternating between:
    10 Clusters, 43/30kg
    1x [ 5 Ring Muscle-ups + 30 Double Unders ]

    C,
    3 rounds for quality of:
    Bottoms-up Kettlebell Carry, pick load, L 7,5m/R 7,5m
    5 L/5 R Side Plank Reach Throughs

  • 4.1.2023 BasicWod Workout

    AMRAP 10

    5 Burpees
    10 Push-Ups
    15 Air Squats
    20 Sit-Ups

  • Push jerk Strength

    Push jerk 4 x 2