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, Accessory Workout

    6 min mobility:

    20"s Dead hang
    10 KB Jeffersons curl
    8+8 World greatest streach

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min row, run, or ski
    12-16 cossack squats
    12 gtoh oh + halo (levypainonnosto jalkojen välistä ja kierto pään ympäri 5-15kg)
    :20-30s side plank R&L

    Strenght
    Sumo DL 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
    perform 5+5+5 high box jumps, but safety first! (60-75cm)
    rest 3 min bwn sets
    Snatch Balance + Overhead Squat 4-5x2+2reps @1x65 and 1x75% and 2-3x80%
    rest 2 min bwn sets
    Ota molemmissa liikkeissä lämmittelysarjoja 2-3 alle.

    Metcon
    8 min amrap
    2-3 rope climbs (target about 1min)
    10 toes to bars
    12 box jumps to 50/60cm, step down

    rest 2 min

    8 min amrap
    4 sandbag cleans @35-45/55-70kg
    8 toes to bars
    12m hs walk or 4 wall walks

    target 3-4 rounds per set
    Keep steady 80% effort pace

    Accessory Work
    3x12-15 barbell romanian deadlifts
    3x10/10 single arm seated db press
    3x30 weighted twits + 12-20 seated knee tucks
    rest as needed

  • Ibex 1 Workout

    5 rounds for time

    1 cluster
    3 clean and jerk
    5 bar over burpees
    7 toes to bar

    BB @ 43/61kg

  • Viikko 21 Workout

    Syklin toinen viikko, hieman erilainen viikko kokonaisuus, tällä viikolla paljolti intervalleina kuntoilut except lauantai. HuspuAssarit myös maanantailta "piilotettu" intervalliin.

  • Gymnastic Workout

    Headstance 1/2

    AMRAP 10
    5 + 5 DB OH lunge steps
    5 strict pull up
    5 + 5 pistol squats
    5 Bulgarian ring row

  • WOD, Accessory Workout

    2-4 Sets for Quality

    10+10 – 3 point single arm DB row
    20 Banded Bicep Curls
    10+10 Single arm offset Deficit Push-up
    20 Banded Triceps Extensions

  • Päivän treeni 2.6.23 Workout

    LÄMMITTELYT
    AMRAP 12
    10 Lapapunnerrus
    10 Raajojen ojennus konttausasennossa
    10 Lapavedot
    10 Air squat
    10 kcal hiihto/soutu/pyörä

    TEKNIIKKA
    Kahvakuula rinnalleveto
    Kahvakuula tempaus

    KAHVAKUULA CIRCUIT
    3 x 35s./25s.
    1. Rinnalleveto
    2. Gorillasoutu
    3. Tempaus
    4. Kuulan siirto lankussa

  • Conditioning 30-09-2023 Workout

    AMRAP x 16 MINUTES
    400m Run / 1 Stairs
    20 Box Jumps / Step Ups
    200m Run / ½ Stairs
    20 Alt. Box Step-Overs

    • RPE 6-7

  • 31.7.2024 CLEAN + POWER JERK + SPLIT JERK Strength

    1+1+1@80%, jerk-%, rest btw sets 2min

  • 23.2.2024 PK Workout

    70 minutes @ HR zone 3

    Use any machines as you like.