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 27.2. klo 17.30 Workout

    LÄMMITTELY
    2 kierrosta, 45s.
    • Istuen uimari
    • Arnolds press
    • Lapapunnerrus
    • Lapavedot roikkuen
    • Punnerrus kuminauhalla

    1 kierros, 60-90s.
    • Seinällä kädet niskan takana avaukset ja kierrot
    • Rullan päällä uimari
    • Rullan päällä "pystypunnerrus"
    • Kylkimakuulla käden kierto pään yli

    AMRAP 20min
    2 tai 3 hlö joukkueessa yhdessä
    Hiihto ergo 50 cal
    Air squat x 50
    Slam ball olan yli x 50

  • OHS Strength

    3x5

    OHS (70-80% of 1rm snatch)

  • Row, mb sit up & ball slam Workout

    30s on - 30s off x24:
    A) row
    B) medball sit up
    C) row
    D) ball slam

    You should be able to recover during the 30s breaks, so pace accordingly. Target effort ~70-80%.

  • PT Group TI 27.2. klo 18.30 Workout

    LÄMMITTELY
    2 kierrosta, 45s.
    • Istuen uimari
    • Arnolds press
    • Lapapunnerrus
    • Lapavedot roikkuen
    • Soutu selän pyöristyksellä

    1 kierros, 60-90s.
    • Seinällä kädet niskan takana avaukset ja kierrot
    • Rullan päällä uimari
    • Rullan päällä "pystypunnerrus"
    • Kylkimakuulla käden kierto pään yli

    YOU GO I GO
    Parin kanssa aikaa vastaan
    Aikaraja 20min
    Air squat (kosketus palloon) x 100
    Rengassoutu x 100
    Wall ball thruster x 100

  • Snatch complex Workout

    snatch complex

    E90s

    9x 1 power snatch + 3 hang snatch (70-77%)

  • Beast Accessory Workout

    3-4 Sets:
    A. 8-12 Barbell Hip Thrusts
    B. 60-90s Elbow Plank
    C. 8-12 Barbell Upright Rows

    *Repeat from 6.15.22 

  • Monthly training plan Workout

    Training plan for September

    Workouts inspired by The Training Plan

    Weekly overview:
    1. Gymnastics & conditioning
    2. Upper body strength with push focus & core
    3. Leg strength & aerobic work
    4. Upper body strength with pull focus & core
    5. Leg strength & aerobic work & core

    Total workouts of the week 9-10 hours and 5 workouts
    - 3-4 weeks on : 1 week off
    - 6-7 hours and 4 workouts for deload

    1.Monday
    120 min
    Gymnastics & conditioning
    - Bar muscle up / ring muscle up
    - Conditioning (pull ups, chest to bar, toes to bar, ergs)

    2.Tuesday
    110 min
    Upper body strength with push focus & core
    - Bench press
    - Weighted chin up
    - Dips
    - Incline DB press
    - Lateral raise
    - Incline cable press
    - DB row
    - Arnold press
    - Tricep extension/push up
    - Weighted sit ups
    - Abmat sit ups

    3.Wednesday
    120 min
    Leg strength for 90 min
    - Box squat/leg press
    - Lunges
    - Romanian DL/DL/sumo DL
    - Hip thrust
    - Glute kick back
    - Hamstring curl lying/standing
    - Abduction
    Easy bike for 30 min

    4.Friday
    110 min
    Upper body strength with pull focus & core
    - Pull up
    - Bench press
    - Cable row/barbell row/T-bar row
    - Shoulder press
    - Straight arm lat pulldown
    - Lateral raise
    - KB push press/bicep curl DB's
    - Face pull
    - Bicep curl Z-bar
    - Core

    5.Saturday
    120 min
    Leg strength for 70 min
    - Back squat/front squat
    - Hip thrust
    - Bulgarian split squat/walking lunges
    - Hamstring curl
    - Quad extension
    Aerobic work & core for 50 min
    - Aerobic work or Mikko's triangle
    - GHD sit ups

  • Wednesday Warm up Workout

    Warm Up
    3 sets
    1:00 cardio (add speed each round)
    10+10 banded monster wal
    10 banded hip bridges
    5 push up to downdog pose
    10 wall squats
    5 barbell OHS with 3 sec pause

    then start to work with OHS and Bench Press.

  • Monthly training plan Workout

    Training plan for September

    Workouts inspired by The Training Plan

    Weekly overview:
    1. Gymnastics & conditioning
    2. Upper body strength with push focus & core
    3. Leg strength & aerobic work
    4. Upper body strength with pull focus & core
    5. Leg strength & aerobic work & core

    Total workouts of the week 9-10 hours and 5 workouts
    - 3-4 weeks on : 1 week off
    - 6-7 hours and 4 workouts for deload

    1.Monday
    120 min
    Gymnastics & conditioning
    - Bar muscle up / ring muscle up
    - Conditioning (pull ups, chest to bar, toes to bar, ergs)

    2.Tuesday
    110 min
    Upper body strength with push focus & core
    - Bench press
    - Weighted chin up
    - Dips
    - Incline DB press
    - Lateral raise
    - Incline cable press
    - DB row
    - Arnold press
    - Tricep extension/push up
    - Weighted sit ups
    - Abmat sit ups

    3.Wednesday
    120 min
    Leg strength for 90 min
    - Box squat/leg press
    - Lunges
    - Romanian DL/DL/sumo DL
    - Hip thrust
    - Glute kick back
    - Hamstring curl lying/standing
    - Abduction
    Easy bike for 30 min

    4.Friday
    110 min
    Upper body strength with pull focus & core
    - Pull up
    - Bench press
    - Cable row/barbell row/T-bar row
    - Shoulder press
    - Straight arm lat pulldown
    - Lateral raise
    - KB push press/bicep curl DB's
    - Face pull
    - Bicep curl Z-bar
    - Core

    5.Saturday
    120 min
    Leg strength for 70 min
    - Back squat/front squat
    - Hip thrust
    - Bulgarian split squat/walking lunges
    - Hamstring curl
    - Quad extension
    Aerobic work & core for 50 min
    - Aerobic work or Mikko's triangle
    - GHD sit ups

  • Basic wod Workout

    Teams of 3

    Max calories

    Set 1:
    3x (each)
    1min Cal Row
    2min “rest”

    *in rest time perform 20 Air squats

    Set 2:
    3x (each)
    1min Cal Ski
    2min “rest”

    *in rest time perform 15 Sit-ups

    Set 3:
    3x (each)
    1min Cal Bike
    2min “rest”

    *in rest time perform 15 jumps to plates (3-4x20kg)