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, YV1 Strength

    Weighted Ring dip 3 RM, then max reps without weight

  • Pohjanmaan Tankoralli Workout

    For Time:

    10 Rounds

    60/40kg

    9 Clean
    6 Front squat
    3 Push-jerk

    Time cap: 20min

  • Muscle & Power, YV2 Strength

    Weighted chinup 3 RM, then max reps without weight

  • Kesätreeni 7.8. klo 18 Workout

    LÄMMITTELY
    Liikkuen kropan availut
    Core aktivoinnit

    CIRCUIT
    Omalla paikalla, 3 x 40s./20s.
    1. Goblet squat kk/kp
    2. Kulmasoutu vuorokäsin kk/kp
    3. Toispolviseisonnassa pystypunnerrus kp vas.
    4. Toispolviseisonnassa pystypunnerrus kp oik.
    5. Lantionnosto
    6. Russian twist

  • Extra Credit 14-03-2023 Workout

    OPTIONAL COOL DOWN
    1 SET FOR QUALITY
    2:00 Lat/Upper Back Foam Roll
    10 Up Dog to Down Dog
    10/10 Banded Standing Shoulder External Rotation

  • Viikko 50 Workout

    Kevennys viikko. Lasketaan intensiteettiä hiukan ja kuormitusta.

  • 8.6.2023 Light Cardio Workout

    30-60 Minutes Bike
    60-90 Minutes Walk
    20-30 Minutes Swim
    30-40 Minute Jog

  • WOD, METCON Workout

    Every 2'min for 9 Rounds (3x A+B+C) 18'min

    Treenaaja - Kuntoilija

    A) 12-18 Row cals
    B) 6-10 C2B / Pull-ups / Toe Nail Spot Pull-Ups
    C) 8 Burpee Box jump overs 24"/20"

  • Day 1 Gymnastics Workout

    Basics - headstand practise for 10 minutes using an abmat. Ensure you are making a tripod shape in the bottom position. Start learning how to balance on hands and head. If not comfortable with this then start on a box and introducing holding body weight with pike hold practising for 10 minutes.

    5 sets of 3 negative pull ups
    Start with the chin over the bar then lower yourself down as slow and controlled as possible
    Rest at least 90 seconds between sets

    Building strength in key positions for gymnastics
    EMOM/6
    1. Seated double DB press - 10 reps @ 9RPE
    2. DB bent over row - 8 reps each side @ 9RPE

    Core finisher
    3 rounds
    30 flutter kicks
    20 v-sit ups
    10 Russian twists with a med ball

  • PT Group TI 13.2. klo 11 Workout

    LÄMMITTELY
    Teema: hartiarengas
    2 kierrosta, 60s./liike
    1. V-nosto + ylhäältä alas soutu
    2. Olkavarren sisäkierto
    3. Olkavarren ulkokierto
    4. AKK - nelinkontin käden avaus
    5. Pull over kp

    1 kierros, n. 60s./liike
    1. Roikkuminen
    2. Kepin läpivienti telineessä (eri oteleveydet)
    3. Boksilla kepin kanssa rinnan alas painaminen
    4. Rullan päällä rintarangan ojennus-koukistus
    5. Jousiampuja kylkimakuulla

    VOIMA/TEKNIIKKA
    3 x 8-10 etukyykky
    Lepää kierrosten välissä n. 60-90s.
    Merkkaa etukyykyn paino treenin tulokseksi

    KEHONHUOLTO
    Rinta, selkä, olkapää