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, YV2 Strength

    Barbell high pull 4x8 reps

  • 5.9.2023 Front squat Strength

    Deload week

    5 x 4 reps @moderate load

    Go every 3:00

  • PT Group PE 8.3. klo 17 Workout

    LÄMMITTELY
    2 kierrosta, 60-90s.
    1. AKK - lankku
    2. Eteentaivutus - mittarimato
    3. Pike punnerrus
    4. Lapsen lepoasennossa käsien kurotus
    5. Jousiampuja kuminauhan kanssa kyljellään
    6. Sivulankussa soutu

    VOIMA
    3 x 8 pystypunnerrus tangolla
    Lepo sarjojen välissä 1min
    Merkkaa treenin tulokseksi pystypunnerruksen paino

    TRIANGELI
    Emom 12min
    Jokaisella alkavalla minuutilla 6-10 cal laitteella
    Kaikkien laitteiden jälkeen seuraavalla alkavalla minuutilla lepo

  • Endurance WOD Workout

    Every 3 minutes for 36 minutes (3 rounds of each):
    Station 1 – 40/32 bike calories
    Station 2 – 50 double unders + 8/4 HSPU
    Station 3 – 500/400 m row
    Station 4 – 30 sit ups + 10 DB push presses

  • 9.4.2024 Strict pull-ups Strength

    4×8

    Go every 2:30

  • Deadlift Strength

    5x5 maastavetoja

  • Run/Row/Bike/Ski conditioning Workout

    Run/Row/Bike/Ski
    45-75+min.
    Easy aerobic pace.

  • 6.1.2022 Workout

    EILINEN

    TAI

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

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI
    - kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

  • 20.7.2023 Snatch, Clean & Jerk, Pull Workout

    week 1/9

    WARM UP + TECHNIQUE 10-15min

    MUSCLE SNATCH *vastaanotto päkiälle jääden
    4x3@painotanko / barbell *kevyt, pal 2min

    SLOW PULL POWER SNATCH + SLOW PULL SNATCH
    *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds -- you’ve reached mid-thigh, accelerate to full speed and complete a power snatch and full snatch
    4x2[1+1]@up to 74%, sn-%, pal 2min

    CLEAN + FRONT SQUAT + SPLIT JERK *jerk both side
    3[1+1+(1+1)]@74% jerk-% pal 2min

    PAUSE CLEAN PULL *1 sec pause at the knee + mid-thigh
    3×2@+5kg today best jerk, pal 2min

  • Monday Warm up Workout

    Warm Up
    3 min cardio machine @easy/mod pace
    30-40 band pull aparts
    then with Bodyweight
    :30 Scapula pull ups
    :30 Side Plank Holds R/L
    :30 Wall sit
    :30 Revese Lunges R/L
    10+10 single leg hip bridges
    10 dynamic squat strech
    then

    With barbell go 2 times through this:
    3 snatch deadlifts
    3 high hang muscle snatch
    3 bn snatch grip pp
    3 ohs
    3 snatch balance