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

  • Extra Credit 24-06-2023 Workout

    OPTIONAL COOL DOWN (ALL)
    EMOM x 9 MINUTES
    MIN 1 - 3/3 Standing Hip Joint Circle*
    MIN 2 - :30 Heel to Glute Sit**
    MIN 3 - :45 Rebound Pose

    *Use a stick for stability. Start w/ bringing knee up towards the chest. Then move it out to the side, followed by getting the heel up/back, kicking back and through, getting back to the starting position. Try to limit as much movement from the rest of the body.
    **Starting w/both knees on the ground, place the big toes together w/laces down. Sit back and down, getting the glutes to the heels.

  • 18.1.2024 Workout

    EILINEN tai

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

  • Legacy Genesis Competition Workout

    WOD 1:
    3-6-9-...
    Partner Deadlift (340)
    Burpee over the box jumps
    15 deadlifts+4 box jumps

    WOD 2:
    Clean and jerk complex
    105-matches 1 RM max

    WOD 3:
    3 rope climbs
    50 wall balls
    3 rounds + 2 rope climbs

  • Mobility & CORE Workout

    shoulder & Th mobility

    KB bent over figure 8-s 3x6/6

    kneeling pallof press w. arm raises 3x8/8

    hollow body rock + superman rock TABATA

    superset, 5x
    5/5m unilateral KB front rack march
    8/8 mountain climbers
    5/5 back lying windshield vipers

  • 25.11.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 22.3.2023 Duck, Duck, Goose Workout

    2 Rounds for time :

    500m Row ( Run 400m )
    21 Push Jerks 60/42,5kg
    120 Double Unders

    CAP 15

    • Lets pace the row in way that will allow us to hold on for big sets of push jerks and double unders.

    • Aim for 1-2 sets on the push jerks.

    • if you can hold on for an unbroken set of double unders, lets do it. If 120 reps is too many for an unbroken set, let's aim for 2 sets of 60 or 3 sets 40.

    • With this workout only being 2 rounds, we should aim for a slightly more aggressive strategy than we would usually go with.

  • WL & Barbell cycling Workout

    clean & jerk up to heavy

    5'EMOM 3 muscle snatch

    4rnds for time 3/3 OH lunges
    6 snatch grip bent over row
    9 power clean

  • Conditioning Workout

    EMOM 20 (4 rounds):
    1: 12 Alt. DB Snatch 22,5/15kg
    2: 12 WB 9/6kg
    3: 12 T2B
    4: 15/12cal Ski
    5: Rest

  • Crosstraining kestävyys - Tiistai Workout

    35 minuutin peruskestävyysharjoitus

    Lämmittely
    3 min hiihto
    3 min soutu
    3 min pyörä

    Sitten:
    8+8 syväkyykyssä käden kierrot kohti kattoa
    6 mittarimato
    20 olkapään kosketusta lankkuasennossa

    Harjoitus (Syke 60–75%/HR max)

    6x5min ergo, 1min lepo kierrosten välissä

    Harjoituksen tarkoituksena on kehittää peruskestävyyttä tasasykkeisellä harjoituksella. Pidä syke hallinnassa ja peruskestävyysalueella. Vaihda ergometria lepoajalla.

  • Olympic weightlifting 21.9 Snatch Workout

    1. Snatch + hang snatch 2+1 ~50-60%
    2. Snatch pulls 6x3 @110%