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

  • Saaresta kotiin Workout

    Parin kanssa, 4 kertaa molemmat:

    500m row, lepää niin kauan kuin toinen soutaa.

    Viimeisen soudun tulisi olla nopein.

  • Endurance Workout

    • 4 Interval of:
    Assault Bike 2000 m @ > 90% MHR
    1:1 rest each interval

  • WOD 24/08/22 Workout

  • HOME WOD 27 Workout

    WARM UP
    3 Rounds
    30 mountain climbers
    20 squats
    20 scorpio kicks

    STRENGTH/SKILL
    4x 8 single arm lunge press. As heavy as possible.
    Take a lunge step. If left leg is in front then you press with right arm. Be in a lunge for the entire time. Back knee does not touch the ground. Then switch to lunge with right leg forward and press with left arm.
    after every set do 30 sec plank.

    WORKOUT
    4 rounds for time

    15 chair dips
    20 scissor kicks lying on back.
    30 russian twist
    10 devils press.

    COOL DOWN
    5-10 calm breathing and foam rolling whole body.

  • 9.10.2025 Barbell Prep ( Strength ) Workout

    Barbell Cycling Skill

    3 Sets @ increase load each set (start w/ empty barbell)
    3 Hang muscle snatches
    3 Behind the neck snatch grip push presses
    3 Hang power snatches
    3 Overhead squats
    3 Hang squat snatches

  • Zone 2 Cardio Workout

    40-60 Minute Bike, Run, or Row @ Zone 2

  • OPTIONAL SWIM WORKOUT OR rest day Workout

    Tässä ideota uinti harjoitteluun jos joku käy.
    Sekariuinnin potkuharjoitteet ja sitten uintia.

    300m alkuverra
    2x25+25m delffaripotku kädet sivulla kropassa kiinni.
    2x25+25m delffaripotku kädet suorana edessä
    2x25+25m selkäuintipotku kädet sivulla kropassa kiinni.
    2x25+25m selkäpotku kädet suorana edessä.
    2x25+25m rintauinnin potku kädet sivulla kropassa kiinni.
    2x25+25m rintauinnin potku kädet suorana edessä.
    2x25+25m vaparin potku kädet sivulla kropassa kiinni.
    2x25+25m vaparin potku kädet suorana edessä.

    sit 2xsekarina 25m per laji ja 2x25m vapari pyrähdykset + 50m verrytttelyt.

  • EXTRA STRENGTH (open gym) Workout

    DELOAD WEEK

    Ei Extra Strengthiä

  • Day 1 Olympic Weightlifting Strength

    Snatch
    5 sets of 2 @ 80-85% of 1RM snatch. Pause for 1 sec in the catch position

    Snatch pulls to target
    5 sets of 2 at 100% of 1RM snatch

    Tempo front squats
    4 sets of 2 - 1 less rep than last week so let’s increase 2.5-5kg from last week’s weight

    Tall jerk

    4 sets of 2 - moderate load to work on catch in spilt no more than 80-85% of 1RM Clean & jerk

    Accessories
    3 sets of 1 min max banded pull ups - use a band that means you can do the first 10 reps unbroken
    Seated cable row 3 x 10 8RPE
    Lateral raises 3 x 10 9RPE
    Accumulate 3 mins in a plank hold

  • 14.5.2020 Kotitreeni Workout

    *Loikka&Veto

    Lämmittely hölkkää tai reipasta kävelyä 15 minuuttia.
    30 sekunnin venytykset: pakara, pohkeet, takareisi, etureisi

    8 x Viisloikka. Lepo 2:00

    7 x 3 pudotus hyppy. Lepo 1:30

    5 x 20m spurtti. Lepo 2:00

    Loppuverryttely 10 minuuttia, kävelyä tai hölkkää.