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

  • Viikko 7 Workout

    Kevyt viikko, kova pari viikkonen takana, nyt kevennetään ja kehitytään!
    4 treeniä, 2xvoimaa, 2xmetconia. Tälle viikolle jos otat viidennen treenin se voi olla vaikka la tiimitunti tai jotain ihan muuta urheilua/liikuntaa ulkona yms.
    rytmiä näin : voimatreeni + pidempi kardio. lepo, painonnosto + juoksu, (lepo ja lepo) tai (tiimitunti/lepo).
    Voit myös tehdä niin et juoksu onkin voimatreenin perään ja pidempi kardio pn harjoituksen.

  • 5.12.2024 Bike Warmup Workout

    BikeErg warm-up
    5:00 @ 50-60%FTP20 (easy)
    +
    Each minute, progressively harder:
    1:00 @ 60% FTP20
    1:00 @ 70% FTP20
    1:00 @ 80% FTP20
    1:00 @ 90% FTP20
    1:00 @ 100% FTP20
    +
    2 Rounds
    0:30 @ 100+% FTP20 (moderate hard)
    1:30 @ 70% FTP20 (moderate easy)
    +
    1:00 @ 50-60% FTP20 (easy)

  • 23.7.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

    EMILIO ESQUEDA

    TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
    2x[2+2+2+2]@35% sn-%, rest btw sets 2min

    DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE
    2+2+2@barbell, 2+2+2@up to 75% sn-%, rest btw sets 2min *example of rise 50-60-65-70%

    RDL *jerk grip
    3x5@55%, jerk-%, rest 2min

    SUPERSET: quality : 3 rounds, no shoes
    12x TRICEPS PUSHDOWN *banded
    5x BOX JUMPS
    20x WIRSTS FLEXION *barbell
    15x FLUTTER KICK ABS

  • clean Strength

    clean

  • 25.1.2024 Workout

    EILINEN tai

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

  • Conditioning Workout

    EMOM 24 (6 Rounds)

    1) 1 Round of Cindy*
    2) 10 Hang Power Snatch 40/30kg
    3) Max reps Burpee Box Jump
    4) Rest

    *Cindy
    5 Pull up
    10 Push up
    15 Air squat

  • RestDay! Workout

    RestDay!

  • 28.4.2026 EMOM 8 ( Strength ) Workout

    ** EMOM 8**

    30 Double-unders AFAP (As Fast As Possible)

    – Rest as needed between EMOMs –

  • Main site Wednesday 250108 Workout

    For time

  • 13.9.2024 Warmup Workout

    Movement prep

    3 Rounds of:
    2/side (each way) Xiao Pengs
    4-6/side Tall-kneeling KB halos
    20-second hang from a bar w/ ribs locked down
    +
    Movement Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
    3 – 5 rounds, practise each piece in isolation first, then link together.
    +
    3 – 2 – 1
    Overhead Flow (per side for each drill)
    Scapular swimmers (prone position)
    Skin the cats on rings
    +
    2 Rounds
    5 Scapular pull-ups
    1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
    8 Tension swings (sponge/block between feet)