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

  • Extra Credit 14-04-2023 Workout

    OPTIONAL COOL DOWN
    1 SET FOR QUALITY
    1:00/1:00 Quad Roll
    1:00/1:00 Hamstring Roll
    2:00 EZ Machine or jog (Nasal Breathing Only)

  • Saturday fun Workout

    30' AMRAP w. partner

    Buy in: 1000m <a href='/journal/movements/801'>row</a>

Then AMRAP:
20 <a href='/journal/movements/52'>box jump</a> 
30 cal <a href='/journal/movements/801'>row</a> 
40 <a href='/journal/movements/920'>KB swing</a>
30 partner wall ball 
20 pull up

  • Advanced Bootcamp Workout

    1) KIPPING PULL-UP

    A) Max reps kipping pull up
    B) 4 sets of Kipping pull up (50-75% from max reps)
    (E2MOM)

    2) 3-4 Rounds for quality

    *Rest 60-90 between rounds.

    3) 12MIN AMRAP

    • 3 Devils press
    • 6 Burpee over DB
    • 12 V-Up

  • 28.11.2024 Workout

    MAURI LAAKSONEN & PEKKA HEISKANEN

    --

    the warm-ups are the same as in the gym program!

    SHOULDER PRESS + PUSH PRESS + TALL CLEAN HIGH PULL *high pull flat footed - elbows ups
    3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

    HIP MUSCLE CLEAN + TALL CLEAN + SPLIT JERK
    3-4x [3+3+2]@light barbell / stick, rest btw sets 2min, *split jerk 1+1

    CLEAN DEADLIFT + POWER CLEAN from ABOVE KNEE + SPLIT JERK
    2x [1+2+2]@barbell, 2x [1+2+2]@light weight, rest btw sets 2min, *split jerk 1+1

    BACK SQUAT
    3@50%, 3@60%, 2x3@70%, rest btw sets 3min
    BW 100% = 1RM BS

    or

    FRONT SQUAT
    3@50%, 3@60%, 2x3@70%, rest btw sets 3min
    BW 80% = 1RM FS

    RDL *jerk-grip, use straps
    3-4x5@moderate weight, rest btw sets 2min

    SUPERSET: quality

  • Moi Workout

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  • 25.6.2024 Pause Deadlift Strength

    *knee pause 2 sec

    4-4-3-3-3

    Go every3:00

  • Clean Strenght cycling Workout

    1x10 Clean (5 Tng + 5 Drop and go) 60%
    1x10 Hang Clean (5 Tng + 5 Drop and go) 60%

    1x6 Clean (3 Tng + 3 Drop and go) 66%
    1x6 Hang Clean (3 Tng + 3 Drop and go) 66%

    1x4 Clean (2 Tng + 2 Drop and go) 72%
    1x4 Hang Clean (2 Tng + 2 Drop and go) 72%

    Joka treenikerta lisää 2%

  • FBG Remix Workout

    Pullups
    6-5-4-3-2

    Squat
    Wendler Week 1
    3x5+
    47.5 = 105
    55 = 121
    62.5 for 6 = 138
    Had wrong max in Wendler spreadsheet (180 instead of 170). Corrected for next week

    WOD
    FGB Remix
    3 rds
    burpees
    SDHP 20kg
    Box jumps ~20 in
    push press 20 kg
    Row 1 min
    1 min each, 1 min rest btw rds

    Lost count of reps, but was spent

  • 25.6.2024 3 rounds for time: Workout

    400m run
    20 kb swings
    8 burpee pull-ups

    *rest 1:00 between rounds

  • Extra Credit 13-04-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Side Lying Open Books
    :30/:30 Banded Shoulder External Rotation Hold
    1:00 Rebound Pose
    -Rest as Needed b/t Sets-