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

  • 14.10.2021 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 n. 30min

    Tee vapaavalintaiset lämmöt

    --

    HIP SN BALANCE + SOTS PRESS
    3x1[4+4]@keppi pal 1-2min

    SNATCH On The Plates
    3x6@keppi/tanko pal 2min

    DEFICIT POWER SN + OHS
    6x2[1+1]@40% pal 2min

    DEFICIT SN
    6x2@50% pal 2min

    Omaehtoiset verryttelyt / venyttelyt

  • 1.1.2023 PK Workout

    Ulkoilua

  • 2.1.2024 3 rounds for time: Workout

    20 lateral bar jumps
    6 thrusters
    9 bar facing burpees
    5-10 pull-ups *(unbroken)
    12 wallballs

    *rest 2min between rounds

  • 3.2.2022 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

    CLEAN On The plate
    5x2@kevyt pal 2min

    POWER CLEAN + CLEAN
    5x2@kevyt pal 2min

    BOX JUMP Straight Leg
    5x6 pal 2min

  • 26.9.2021 PK Workout

    Wodii

  • Wednesday Warm up Workout

    Warm Up
    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 2 rounds of :
    1:30 cardio machine
    3 snatch high pull
    3 muscle snatch
    3 ohs + 3 snatch balance
    rest 15-30 sec
    3 muscle cleans
    3 front squats
    3 strict press in split jerk position

    Warm up for snatch weight

  • Sunnuntai 26.9. Workout

    Wod
    50/40 cal row

    then 5 rounds

    5 db snatch left arm 22,5/15
    5 db ohs left arm

    5 db snatch right arm

    5 db ohs right arm

  • Sunnuntai 26.9. Workout

    Wod
    50/40 cal row
    then 5 rounds
    5 db snatch left arm 22,5/15
    5 db ohs left arm

    5 db snatch right arm

    5 db ohs right arm

  • Tuesday Cool down Workout

    3-5 min light pace cardio
    2 min upperback smash with roller
    1+1 min forearms strech / smash
    2+2 min trapezius area with painball
    1+1 min calf streching

  • Aerobic Training Workout

    Warm Up
    30 Secs each
    Knee Hug alternating
    Grab foot behind alternating
    Grab shin pull up (glutes/hips)
    Leg swings
    Reverse lunge twist toward knee
    Arm Circles/Butterflies

    Workout
    Run 2 miles

    Cash Out

    10 V-Ups
    5 Pull Ups
    15 V-Ups
    10 Pull Ups
    20 V-Ups
    15 Pulls Ups