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

  • 30.9.2021 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
    Vapaa valinnaiset lämmöt

    --

    MUSCLE SQUAT SN + OHS
    2x1[4+2]@30%, 4x1[3+2]@40% te-% pal 2min

    --

    PUSH PRESS + POWER JERK
    2x1[2+3]@40%, 2x1[2+2]@50%, 3x1[2+1]@60% ty-% pal 2min

    --

    SNATCH PRESS with rubber band
    4x12@kevyt - kuminauhan päihin lintit
    pal 2min

    Omaehtoiset verryttelyt / venyttelyt

  • Warm up Workout

    4 min bike or row

    Then barbell warm up
    5 deadlifts
    5 hang cleans
    5 front squats
    5 strict press
    5 push press
    5 back squat
    5 good mornings
    X3

    E2MOM x 3 ( increasing in weight)
    9 deadlifts
    6 Hang cleans
    3 push press

  • 2.10.2021 PK Workout

    Puijon portaat 60 min / Hölkkä 80min

  • 18.4.2021 Workout

    AMRAP 40

    50 KB Swing 32/24kg
    50 Double Unders
    50 Thrusters 20/15kg
    50 Calories Row
    50 One Arm Devils Press 22,5/15kg
    50 Sit Ups
    50 Pistols Squats

  • Main site Saturday 250208 Workout

    For time

    ♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters
    ♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters

  • Clean & Jerk Strength

    2 x C&J
    Build up to max 70% in 20min

  • 12.12.2022 FRONT SQUAT 3RM [WL BEGINNERS] Strength

    3@up to max (3RM)

  • MAYFLY PRO TRACK Workout

    A,
    7 rounds for quality of:
    Monostructural Cardio, 3 mins
    2 Push Press, pick load

    Monostructural Cardio- Bike or Row at RPE 7/10
    Push Press- 85%+ 1RM

    B,
    3 rounds, each round for time, of:
    10 Strict Pull-ups
    20 Alternating Goblet Box Step-ups, 24/16kg, 60/50cm
    30/25 Bike Calories
    Farmer Carry, 24/16kg, 30m
    150 Double Unders

    Rest 2 mins between each round.

    Goal
    Consistent effort on all rounds and sub 7 mins each round.

    C,
    Stretch:
    Pec Stretch
    :60-90 sec

    Couch Stretch
    2 min/side

    Banded Lat Stretch
    :60 sec/side

    Adductor Stretch
    :90 sec

  • Torstai 1.9.22. Workout

    Lepo ja kehonhuoltoa oman fiiliksen mukaan.

  • 12.11.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min