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

  • VOIMA/TEKNIIKKA Workout

    Rive+Työntö 2+1
    (60% - 65% - 70% - 75%)

  • 17.2.2022 Workout

    EILINEN

    TAI

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

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

    SN + SN DROP
    5x2+2@kevyt pal 2min

    CLEAN + SQUAT JERK
    5x2+2@kevyt pal 2min

    BOX JUMP Straight Leg
    5x6 pal 2min

  • Ke 8x3 Workout

    8x every 3 min, alternating between A and B

    A)
    15/12 cal ski/row or 20/17 cal bike
    9 double kb snatch or 10 single arm db snatch
    6 pullup/c2b or 3 muscle up

    B)
    6 barbell GTOH
    9 burpee over the bar
    12 sit-ups

    Laita tulokseksi tangon paino ja liike.

  • Tabata This! Workout

    Tabata Row
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Pull-up
    Rest 1 minute
    Tabata Push-up
    Rest 1 minute
    Tabata Sit-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

    Tabata score for each exercise total for final score.

    Compare to 120114

  • VKO46 Treeni 2C Workout

    3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
    8-10 / 8-10 bulgarialainen kyykky
    8-10 / 8-10 yhden jalan maastaveto
    8-10 / 8-10 yhden käden pystypunnerrus
    8-10 / 8-10 yhden käden kulmasoutu

  • 130629 Workout

    Bike 3000 meters
    75 Kettlebell swings, 1.5 pood
    Row 1000 meters
    60 Wall ball shots, 20 pound ball
    Run 800 meters
    45 Pull-ups

  • 28.2.2020 Workout

    Split jerk From Rack

    5 x 2 x 70-80%

  • Advanced weightlifting Strength

    • complex: 5 x 1+1+1
    1 high hang power clean + 1 hang clean + 1 low hang clean

    • accessory: 3 x 3 clean deficit segment pull
    -> after each set w/ 2x kb
    10s side to side bends
    10s back & forth bends
    10s circles

  • PK102 Workout

    5 rounds

    30 cal Row
    20 DB Snatch 30kg
    50m Sled Push & Pull @70kg
    20 Ghd
    50m Bear hug walk 80kg
    30cal Bike

    2 min Rest between rounds

  • 12/17/2012 Workout

    800M run @ VVC Track

    5.5 Lead
    5.5 TR @ Horsemen's