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

  • PT Group TI 19.3. klo 11 Workout

    LÄMMITTELY
    10 min
    10x/puoli yhden jalan kyykky + lähentäjäveto
    10x sjmv kuminauhalla
    10x/jalka istuen lonkankoukistaja
    10x lantionnosto + käsien painaminen kohti jalkoja

    Liikkuvuus/availut
    60s. liike
    - Eteentaivutus - paikallaan kävely
    - Cat Cow
    - Nelinkontin lonkan pyöritykset
    - Lonkan sisäkierto istuen
    - Selinmakuulla, jalka toisen päällä lantion kierrot

    VOIMA
    Vuorotellen: 8-10 toistoa/liike
    A) Sumomave KK
    B) Rengassoutu
    Vuorotellen: 10-12 toistoa/liike
    A) Dead bug
    B) Pull over kp (focus: core)

  • Conditioning Workout

    1)
    EMOM 10 mins
    Odd: 10 alt. KB dead snatch for quality
    even: 10 alt. KB dead Clean and Jerk for quality

    2)
    "the Ghost"
    6 rounds
    1. min: amrap cal arow
    2. min: amrap burpee
    3. min: amrap double under
    4. min: REST

    Log your score after each min!

  • 8.11.2023 Active Recovery Workout

    Light Cardio 45 minutes

  • "Ride With The Devil" Workout

    5 rounds for time:
    15/12 cal AB
    10 Ring Support Tuck Ups
    5 Devils Presses 2x22,5/15kg

  • Extra Credit 22-09-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30 Overhead Wall Stretch*
    20 Banded High Pulls
    10 Alt. Wrist Circles**
    -Rest as Needed b/t Sets-
    *Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
    **On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

  • Endurance WOD Workout

    Varied intervals x 4 sets:
    A. 800 m run
    B. 25 KB swings 24/16 kg
    C. 10 box jumps
    D. 20 sit ups
    2 min rest

    Change the order of movements for every round.

  • Kahvakuula / Ratapiha Workout

    "Kotkalainen kuulajumppa"
    - Am. Swing x 100
    - Snatch x 80
    - Longcycle x 60 (clean+press)
    - Thruster x 40
    - "Navy seal" burpee x 20

  • Partner metcon Workout

    With partner

    AMRAP 10:
    20cal bike/row
    bearhug sandbag/D-ball hold*

    REST 3MIN

    AMRAP 10:
    100 double under
    shuttle run*

    REST 3MIN

    AMRAP 10:
    20 DB snatch @ 22,5/15kg
    box jump*

  • 23.6.23 Strength

    SNATCH 4/5
    Every 75s x5
    1 snatch (power or squat)
    build up in weight

  • 29.12.2023 PK Workout

    80 - 100 minutes @ HR ZOne 1-2

    12 minutes any machine
    15 GHDSU, Shoulders on Hip Line
    10 GHD Hip Extension