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 13 Workout

    Viikolla 14 ja 15 pääsiäisen aikaan otetaan seuraavan kerran treeneissä vähän kevennystä niin että molempina viikkoina on 3 "varsinaista treeniä" ja 1 pk treeni + omatoimiset mikäli olet pääsiäisen aikana reissua tekemässä/laskettelemassa yms.

  • Extra Credit 02-07-2021 Workout

    • Foam Roll Lateral Hip x 60s each side
    • Active Straight Leg Raises x 60s each
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Barbell Cycling Workout

    Barbell Cycling (1/2)

    E2MOM x4

    10 Power Snatch 

    Overall RPE 4

    Target: barbell moves up&down all the time. Pick a loading that is repeatable.

  • Deadlift Strength

    4 sets of 5 Deadlifts
    Set 1: @60%
    Set 2: @70%
    Set 3: @75%
    Set 4: @75%

  • Gymnastics + strength Strength

    140 min
    Warm up for 20 min

    1.MU
    A. Drills

    B. MU 10x1

    C. MU+CTR 2x1+1

    D. MU 5x2

    2.Back squat
    A. 4 RM

    B. 2x4 @ 90% of max

    3.Snatch pull on riser
    3x5 @ 100-105% of Snatch record
    - 3x5x57.5 kg

    4.RMU Accessory
    Every 90 s. for 3 rounds:
    1) Ring push ups - 10 9 8
    2) Ring support Swings - 12 12 12
    3) Roman Chair L-lift - 12 11 10

  • "Regionals 18.5" Workout

    For Time [22 Minute Cap]:
    50 Kipping Handstand Push-Ups
    50 Toes to Bar
    50 Calorie Echo Bike
    50 Dumbbell Box Step-Overs (24"/20")
    50-ft. Right Arm Dumbbell Overhead Lunge 
    50-ft. Left Arm Dumbbell Overhead Lunge

    Dumbbells: 22.5 / 15 kg's

    *Performed with 1 dumbbell overhead and 1 dumbbell in the front rack. 

  • Ma 23.3.2020 Sali kyykky Strength

    Kyykky 4x3x87,5%
    Maastaveto korokkeelta 5x8
    Polvennostot roikkuen 5 x amrap

  • 5/24/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 windmills
    10 knee grab

    WRK(24)
    WRK 3:00 REST 1:00 x6
    8 dumbbell power clean to press
    16 jump rope
    8 v-ups
    100m run

    Finisher
    50 oblique twist
    1:00 hamstring stretch

  • Endurance WOD Workout

    In teams of 2 for 40 minutes:

    50 Med ball cleans (20/14 lb)
    30 Push ups
    200 Double unders
    40 Med ball cleans (20/14 lb)
    20 Push ups
    150 Double unders
    30 Med ball cleans (20/14 lb)
    10 Push-ups
    100 Double Unders

    Share the work. One works, one rests.

  • Gymnastics + weightlifting + conditioning Strength

    105 min
    Warm up for 15 min

    1.BCTB
    - BFLY x 30
    - BCTB x 20

    2.WL
    A. Cleans from the blocks > hang clean
    4x2x85-90 % / "0-0.5 reps in the tank"
    New set every 3 minutes
    - 57.5 60 60 60 kg

    B. Clean pulls
    - Not done

    C. Split jerk
    - Not done

    3.Conditioning
    Barbell cycling efficiency:
    21-15-12-9-6-3
    Thruster 25 kg > 20 kg
    Power snatch 25 kg > 20 kg
    Unbroken sets, rest as needed between sets!
    Total time: 13.27, all sets unbroken

    4.Core and shoulder health
    - Not done