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

  • Strict pull-ups Workout

    On the minute for 15 minutes: Challenging amount of reps Strict pull-ups (result=smallest amount of reps on the min)

  • Kluster Workout

    Takakyykyillä, 30 kg - 3 - 2 - 1- 1 (3 työ - 10 sek tauko - 2 työ - 10 sek tauko - 1 työ - 10 sek tauko - 1 työ -10 sek tauko)

  • The winners of WODconnect Advent Calendar 2017 Workout

    Congratulations!

    • Eeri Oikarinen - 200€ Rogue gift card

    • Kirsi Schroderus - WODconnect Pro for 1 year

    • Laura Takki - WODconnect Pro for 1 year

    • Sami Penttinen - WODconnect Pro for 1 year

    The winners will be contacted.

    Thank you all for participating and have a great new year!

  • Hang power snatch Strength

    Hang power snatch: 5x3

  • Wednesday Workout

    Mobility:

    front rack
    shoulder :external rotation, resistance band around flexed elbow, facing away from the band
    wrist: extension, resistance band around the wrist joint, palm facing down

    Strenght and technique: Power Clean 3-3-3-3-3-3

    Metcon: 21-18-15-12-9-6-3 reps for time of: Back extension , GHD Sit-up, 135 pound (60/40) Overhead Squat

  • Muscle up tekniikkaa Workout

    Muscle up tekniikkaa

  • 17.3.2017 Pe Jatkoryhmä (Bench Dynamic Effort) Workout

    Penkkipunnerrus 8x3x50%
    Kapea penkki 3x8-12
    Pystypunnerrus 3x8-12
    Pystysoutu käsipainoilla 3x20-30

  • Conditioning 06-12-2017 Workout

    Every 4:00 x 5 Sets:
    10 Kipping Pull-ups
    10 Front Squats (60/42.5kg)
    10 Push Press

    • Rx+: C2B Pull-ups + 15 Reps per Front Squat/Push Press
    • The goal of today's Metcon is to sustain a 85-90% pace for each set. All rounds barbell work should be fast and completed UB. Choose a weight that will challenge you to dig in to complete all 10 front squats and 10 push presses without dropping the bar. You should have at least 90s of rest after each set.

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, tailor the movements and reps if needed. Check the movement videos from gym library.

    1) 10 Banded SOTS Pull
    2) 3-5 Arch to L-Sit
    3) 30sec Wall Sit (loaded anyhow)
    4) 5+5 Monkey Press
    5) 10-20 Scapula Push-Up

    RPE 2-4

    Target: concentrate moving well and breathing through the workout. Make every rep perfect!

  • 30.10.2017 Ma Jatkoryhmä Bench Max Effort Workout

    Jatkoryhmällä seuraavanlainen 5vkn sykli: 3 viikkoa kovaa (painotus vedossa ja penkissä), kevyt viikko, kilpailuun valmistava viikko. Viimeinen treeni pe 30.11 ja kisat ke 6.12. Kisojen jälkeen loppuvk lepoa ja sen jälkeen uusi ohjelmointi.

    1lankun penkki max1
    Lattiapenkki max5
    Ojentajat kuminauhalla 4x15
    FacePull 3x20