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

  • 26.12.2024 (PM) Workout

    1) POWER CLEAN

    A) WU 3-4 ROUNDS

    -1 Clean Pull + 2 Hang Muscle clean + 2 Power Clean (Build Up)
    -3 Seated Box Jump

    B) EVERY 75s X12:

    1 Power Clean:

    4x1 @80% of 1RM
    4x1 @85% of 1RM
    2x1 @90% of 1RM
    2x1 @90+ of 1RM

    2) RING MU

    EMOM 10:

    -''X'' Ring MU

    *Valitse ylläpidettävä toistomäärä ja tee sama jokaisella minuutilla. Ei haittaa vaikka se oliski nyt ekalla vkolla 1-2, kunhan on puhtaita eikä tuu faileja.

    3) RING MU STRENGTH
    4-5 ROUNDS FOR QUALITY:

    • 10 Deficit Ring Row
    • 20-30s Ring Dip Hold
    • 20-30s Ring Support Hold

    OPTIONAL METCON

    10 MIN AMRAP:

    • 10 Cal Row
    • 8 C2B
    • 6 Heavy Double KB C&J @20kg

  • Nousu Games event 2 Workout

    Laji 2
    45 s ON / 15 s OFF
    1 Clean anyhow
    1 Hang clean anyhow
    2 Jerk anyhow

    • tiebreak AMRAP bar facing burpee

    W (40-50-60-65-70)
    W 40+ (40-50-60-65-70)
    M (65-75-85-95-100)
    M 40+ (65-75-85-95-100)

  • 19.2.2024 Back Squat Strength

    Back Squat

    2 x 3 @ 60 - 70 % Go Every 2:30

    After that build in 15 Minutes Heavy Set of Three.

  • SUNDAY SKI Workout

    Ski Technique

    • Practice Ski For 10min

    Ski Intervals W/Pair

    1min on/1min Off x5

    • AMRAP: Ski Cals

    *Switch Working Pair Every 1min

  • PT Group TI 16.1. klo 11 Workout

    LÄMMITTELY
    Teema: Hartiarengas

    Hallinta & liikkuvuus
    1. Ylivienti kuminauhalla
    2. Aukikierto kuminauhalla
    3. Sisäkierto kuminauhalla
    4. Suoran käden työntö yläviistoon
    5. Istuen kädet v-asentoon
    6. Käsipainolla pyörittelyt
    7. Tarjoilijakävely
    8. Kierrot ja avaukset seinällä
    9. Rullan työntö ylös seinällä
    10. Rullan päällä rangan ojennus (paino käsissä)

    LOPPUTREENI
    8+8 Askelluksessa pallof punnerrus kp/kk
    8+8 Polven nosto kk toisessa kädessä
    8+8 Vaaka seinällä + lantion avaus
    10 Tempokyykky 3-1-1

  • 14.9.2024 Core ( Optional ) Workout

    3-4 Rounds :

    20 Weighted Sit-Ups
    30 sek Hip Extension Hold, feet on wall

  • 20.8.2024 2 x AMRAP5 Workout

    *rest 3min btw amraps

    5 box jumps
    8 wallballs
    10 kb swings

  • 19.2.2024 AMRAP w/ Partner Workout

    AMRAP 13 With Partner

    Row 20/15 Calories. IGYG.

    ( After each set reset monitor )

    Score : Total Calories

  • BOOTYCAMP Workout

    SET A I 4 rounds
    6+6x bulgarian split squat
    8+8x DKB front rack march

    SET B I 3 rounds
    10x banded kneeling squat
    10x wallball hamstring curl
    10+10x plate woodchopper

    AMRAP10: (YGIG)
    20x DKB deadlift
    30s leg lift + reach (synchro)
    20x box jump
    30s ab crunch alt. (synchro)
    20x KB swing

  • 19.10.2025 For time: Workout

    25 cal row or bike
    15 power snatches
    5 wallwalks

    25 cal row or bike
    15 clean and jerks
    5 wallwalks

    25 cal row or bike
    15 thrusters
    5 wallwalks

    TC 20 minutes