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

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) 16 Alternating DB snatches
    2) 12 Reverse hypers on box
    3) 8 Ring rows
    4) Rest

  • 5.9.2024 Workout

    EILINEN tai

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

  • Endurance WOD Workout

    5 rounds for time:
    700/500 m bike or 150 m run
    30 double unders
    10 burpees to target (6′′)
    300/250 m row or ski
    10 pull ups
    25 sit ups
    90 s rest between rounds

  • Main site Monday 250203 Strength

    For load

  • 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

  • 22.10.2024 Workout

    EILINEN / LEPO

    TAI

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

  • RestDay! Workout

    RestDay!

  • Endurance WOD Workout

    4 sets for consistency:
    From 0:00 min to 3:00 min: 30 push jerks 30/20 kg
    From 3:00 min to 6:00 min: 30 sit ups + 20 ring rows
    From 6:00 min to 9:00 min: 30/24 cal row, ski or bike
    1 min rest between rounds

  • Muscle & Power, YV1 Strength

    Squat snatch 1 RM

  • CROSSTRAINING KESTÄVYYS - sunnuntai Workout

    LÄMMITTELY

    3 kierrosta:
    2min ergo (vaihtuva)
    5+5 alaspäin katsova koira + toe tap ristiin
    5+5 lonkan kierrot istuen
    10 kyykky-takareisi pumppaus kämmenet maassa

    HARJOITUS

    Peruskestävyys, 60-70%/HR max

    3x10 min ergo, 1min lepo kierrosten välissä