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

  • WOD Workout

    WORKOUT
    5 ROUNDS FOR TIME
    7 Bar Muscle-Ups
    30 Air Squats*
    49 Double Unders

    *14 Alt. Pistols Optional

    (Score is Time)

    BMU Option 1: Jumping BMU
    BMU Option 2: Burpee Chest to Bar Pull-Up

  • Muscle & Power, CORE Workout

    EMOM for 3 rounds
    1) 10-15 Weighted AMSU
    2) Max Hollow hold
    3) 10-15 Strict T2B
    4) Max L-hold hang
    5) Rest

  • 22.10.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 29.10.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

    MAURI LAAKSONEN & PEKKA HEISKANEN

    Ti & to

    --

    the warm-ups are the same as in the gym program!

    --

    SHOULDER PRESS + PUSH PRESS + SPLIT JERK *split both side 3+3
    3-4x [3+3+6]@light barbell / stick, rest btw sets 2min

    --

    HIP MUSCLE CLEAN + SPLIT JERK *split both side 3+3
    3-4x [3+6]@light barbell / stick, rest btw sets 2min

    --

    TALL CLEAN + SPLIT JERK *split both side 3+3
    3-4x [3+6]@barbell, rest btw sets 2min

    --

    POWER CLEAN from POWER POSITION + SPLIT JERK *split both side 1+1
    3-4x [2+2]@barbell-light weight, rest btw sets 2min

    BLOCK BACK SQUAT 90°
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 100% = 1RM BS

    or

    FRONT SQUAT
    3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
    BW 80% = 1RM FS

    RDL *jerk-grip
    5x5@moderate weight, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    20-30sec weighted SIDE PLANK *kässäri lonkan päälle
    10x /side RUSSIAN TWIST *plate

    Rest as needed

  • 5.9.2024 Workout

    EILINEN tai

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

  • Push Press Strength

    For Total Load:
    5 Sets of 3
     

  • RestDay! Workout

    RestDay!

  • Accessories Workout

    3 rounds for quality:
    6 Seal Rows
    15-20 Weighted GHD Back Extensions

  • MAYFLY PRO TRACK Workout

    A,
    Push Press 8-8-8

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

    B,
    Weighted Strict Pull-up 1-ME

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

    C,
    A single set of Strict Pull-ups for max reps.

    D,
    5 rounds for time of:
    60 Double Unders
    30 Air Squats
    15 Shoulder-to-Overheads, 61/43kg
    Goal: sub 15 mins

    E,
    3 rounds for quality of:
    8 L/8 R Single Leg Deadlifts, pick load
    15 Box Hamstring Curls

  • Viikkoinfo Workout

    Kevennyksen aika eli deload viikkoa. Mene fiiliksellä viikon treenit :)