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

  • Kaarella Workout

    3 kierrosta:

    15 archrocks
    15-30x L-hold, hands on plates/parallettes/DB´s

  • Arkijyystö Workout

    4 kertaa 4 min työtä / 2 min lepoa, vaihtele A & B välillä.

    A: 15 box step overs with one DB 22,5/15 + 10 alt. DB snatches 22,5/15 + 5 burpee box overs

    B: 4 min row for cals, 80-90% 2 min avg test.

    Flow: A - B - A - B. Aloitetaan tekemällä A:ta 4 minuuttia, jota seuraa 2 min tauko. Tämän jälkeen B:tä 4 minuuttia ja tauko. Toistetaan yhteensä kaksi kertaa molemmat.

    Tulos on yhteenlasketut toistot.

    Pyri pitämään tasainen tahti - toistot A ja B osioissa tulisi pitää +/- 5 toistoa aikaisemmasta.

  • Tämän päivän 1 RM snatch Strength

    1 RM snatch

    Timecap 30 min tai 3. epäonnistunut yritys.

  • Kybä Workout

    Joka 90 sekunti 10 kertaa:

    1 power clean + 1 hang clean + 1 clean + 1 jerk

    50-70% C&J max.

  • Happosiivous Workout

    Joka toinen minuutti 6 kertaa:

    1 clean pull + 2 high hang cleans + 1 clean + 2 push jerks

    50-75% C&J maksimista.

  • Maintenence session Strength

    Back Squat
    For load
    7 x every 3 min
    5 reps

    Goal & Intensity:
    -Maintain strength and squat technique through the summer.
    -Focus on range and control helps reinforce body awareness and injury prevention.
    -Moderate, consistent squats every three minutes provide steady work without extreme fatigue.
    -Aim to stay sharp without pushing to max effort.
    -Keep the reps technically clean and stand up with steady power – no need to chase big weights.
    RPE:7

  • Kehä Five Workout

    "Benchmark Kehä V"

    3 rounds for time (time cap12 min)

    60 double unders
    12 Deadlift (bodyweight)
    21 box jump

  • Amrap 12 (@Hiekkaharjun yleisurheilukenttä) Workout

    Max meters run

    • Kokoontuminen Hiekkaharju yleisurheilukentällä
    • Vaihtoehtona omatoiminen soutu-Cooper salilla

  • Clean 1-1-1-1 Strength

    AHAP, but keep the set weights as close to each other as possible. Do NOT "work up" to a 1RM/last set!

  • Jump, Flip & Dip Workout

    EMOM 5
    20 DU+ 5 toes to bar

    1 min rest

    EMOM 5
    5 burpees + 5 HSPU

    1 min rest

    EMOM 5
    5 box jumps + 6 alt. pistol squats
    __

    We have been practicing these movements since November—now the focus is on building volume and performing them at higher heart rates. Complete each couplet within 30 seconds, focusing on smooth transitions and precise movements. Change reps/movement/intensity to serve your needs.

    Desired RPE/Effort: 9/10 (90% effort)