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

  • 29.3.2024 D) DEADLIFT Strength

    *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
    6@up to RPE10 *could do 0-1 more reps, then DROP SETS 3x6@-10%
    *target load of max ~77%, bs-%, rest btw sets 3-4min

  • Kipparit Workout

    Lämmittely:

    Häntähippa

    Mobility

    Taito/Voima:
    Leuka

    WOD
    8min AMRAP YGIG
    6 Leukaa
    100m/200m konetta

  • HANG POWER CLEANS Strength

    Hang power clean 8x3x60%

  • 21.12.2023 Weigtlifting - ei ohjattuja painonnostotunteja Kuopion salilla Workout

    Kuopion salilla jäsentenväliset ja piirikunnalliset painonnostokisat to 21.12.2023
    Punnitus yläkerrassa klo 16.00-17.00, kisat alkavat klo 18.00

    OpenGym varattu 17.00-21.00, nostopuoli 16.00-21.00

    Kuopion salin PreAdult -porukka: käykää moikkaamassa kavereita, laskemassa mäkeä, kävelemässä, hiihtämässä jne..

    Hyvää joulua kaikille! ❤️🎄

    week 5/6

    WARM UP + TECHNIQUE 10-15min

    2 rounds:
    10 SHOULDER PRESS
    10 FRONT SQUAT
    5+5 LUNGE

    DROP INTO SPLIT *both side
    3x3@barbell, rest 2min

    SPLIT JERK *split both side 1+1+1 aloita huonommalla
    5x3@RPE8 *could do 2 more reps, rest 2min *beginner

    4-5x3@86% jerk-% rest 2min

    BACK SQUAT
    4-6x3@~60-70% bw-% (bw 100% = 1 RM BS), rest 2min

  • 28.2.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 14.2.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • MAYFLY PRO TRACK Workout

    A,
    Reverse Lunges 4x16

    Rest as needed between sets.
    4x 8 reps/side

    Bar on the back or dumbbells at the hips are good options depending on your comfort and the loading you want to accomplish. Treat this like another heavy day with weights that are challenging but not to failure.

    B,
    Complete as many rounds as possible in 15 mins of:
    Row, 200 m
    Double Dumbbell Overhead Walking Lunge, 22,5/15kg, 15m
    Row, 400 m
    Double Dumbbell Overhead Walking Lunge,
    Row, 600 m
    Double Dumbbell Overhead Walking Lunge,
    ...
    Continuing adding distance in this scheme each round until time expires.

    C,
    4 rounds for quality of:
    Alternating Bird Dog, 20 secs
    Rest 10 secs
    Paloff Press, pick load, R 20 secs
    Rest 10 secs
    Hanging Knee Raise Hold, 20 secs
    Rest 10 secs
    Paloff Press, pick load, L 20 secs
    Rest 10 secs

  • Conditioning Workout

    Every 5 mins x 6 sets
    Alt between :

    A:
    20/15 cal row
    20 Kb Pull through
    20 KB suitcase Split squats (10/10)
    20 Double under /40 Single under
    Remaining time is rest!

    B:
    20 Box jump@60/50cm
    20 push up on box
    20 alt. V-up (10/10)
    20 air squat
    Remaining time is rest!

  • 14.12.2023 Weigtlifting Workout

    week 4/6

    WARM UP + TECHNIQUE 10-15min

    2 rounds:
    10 AIR SQUAT
    10 RDL *sn grip
    10 OHS

    SNATCH DROP
    3x4@barbell, rest 1min

    SNATCH PULL *full foot
    4x3@RPE8 *could do 2 more reps, rest 2min *beginner

    4x3@86-90% sn-% rest 2min

    SNATCH
    5x2@RPE8 RPE8 *could do 2 more reps, rest 2min *beginner

    3-4x2@86-90% sn-% rest 2min

    BOX JUMPS + REVERSE HYPER
    5[3+10]@bodyweight, rest 2min

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) AMSU
    2) Ab-wheel
    3) Dragon flags (jalkojen lasku hitaasti)
    4) Rest