Vaikuta vastaamalla käyttäjäkyselyymme!

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

  • V-up tabata Workout

    20s on / 10s off x8, alt. between a & b:
    a) v-up / tuck up
    b) s.l. v-up / bicycle crunch

  • FRONT SQUAT Strength

    Front squat

    4x4

    E3MOM / 1-2rep in tank

    5/8. --> KAIKKI SARJAT SAMALLA PAINOLLA. LÄHDE RIITTÄVÄN KEVYELLÄ LIIKKEELLE JA PYRI NOSTAMAAN 2,5KG JOKA VIIKKO. JOS ONNISTUT TÄSSÄ VIIMEISELLÄ VIIKOLLA ON 17,5KG SUUREMPI TAAKKA KUIN ALUSSA.

  • Shoulder press Strength

    3x10
    @~60-75%
    Every 2.5min.

    • Ohjeistus:
    • Etene nousevin kuormin.
    • Hae tiukka 10 toiston sarja.

  • WOD: Back to Basics w/ Partner Workout

    10 rounds for time w/ Partner - YGIG for rounds:
    10 pull up
    15 push up
    20 wb (9/6)
    20 / 15 cal row

    TC: 28 --> Työaikatavoite ~2,5 - 3min / kierros.
    RPE 8

    Skaalaus:
    Punnerrukset & leuat: valitse toistomäärät, jotka pystyt tekemään alkuun max. 3 sarjassa
    Wb: Paino, jolla pystyt halutessasi tekemään toistot 1-2 sarjassa. Pyri tekemään mahdollisimman pitkää sarjaa.
    Soutu: Kalorimäärä, johon pääset <60s.
    Treenin flow: Parin kanssa kierros vuorotellen, yhteensä 5 kierrosta / hlö.

  • 010225 Lauantai Workout

    DELOAD WEEK

    1min on / 1min off for 6 rounds
    Buy in 1-2 rope climb
    Rest of the time easy bike erg / echo bike

    Rest 2min

    1min on / 1min off for 6 rounds
    Buy in 1-2 wall walk
    Rest of the time box step-over (weighted)

  • WOD Workout

    For time:
    Row, 800 m
    60 Kettlebell Snatches, 24/16 kg
    Row, 800 m
    60 Kettlebell Push Press, 24/16 kg
    Row, 400 m
    30 Kettlebell Snatches, 24/16 kg
    Row, 400 m
    30 Kettlebell Push Press, 24/16 kg
    (Single KB all the way)
    Timecap: 18 mins

  • WOD: Team work Workout

    For time in teams of 3, YGIG divide anyhow:
    1k / 800m row
    100 wb
    1k / 800m air bike / ski erg / 2k / 1.6k bike erg
    100 russian KBS (32/24)
    1k / 800m row
    100 sit up
    1k / 800m air bike / ski erg / 2k /1.6k bike erg
    100 box jump (60/50)
    1k / 800m row

    TC: 34min
    RPE 7-8

    Sekajoukkueet: matkat 350m (700m) miehet, 250m (500m) naiset
    2hlön tiimit: Määrät koneilla: ks. mixed teams ja 70 toistoa muut liikkeet. 45-60s tauot kaikkien liikkeiden välissä.

  • Power of the kettlebell Workout

    EMOM30
    (emom10x3 - max 45sec work/min)

    1: 10-20 KBS
    2: 5-10+5-10 SA Thruster
    3: 10-20 SDHP
    4: 5-10+5-10 Reverse lunge (goblet)
    5: 5-10+5-10 KB Clean
    6: 5-10+5-10 STOH
    7: 5-10+5-10 Renegade row
    8: 5-10+5-10 KB snatch
    9: 10-20 Russian twist (one rep is both sides)
    10: Rest

    RPE 6-8

    Use only one KB for the whole workout. You can moderate the intensity of the workout with the KB weight and rep scheme

  • 27.1.2025 Row Workout

    Row intervals

    2000m Row @ 20spm (strokes per minute)
    2000m Row @ 22spm
    2000m Row @ 24spm
    2000m Row @ 20-24spm*

    Rest 3:00 b/t intervals

    • You can choose the stroke rate that felt the best for the final interval (from 20 to 24) Pace. Start the first interval at a low rate (20-22spm) and a moderately challenging (repeatable) pace for the 2km piece (think pace you could keep for a 10km row). Then as you increase your rate on each interval aim to speed up your 500m split by the same amount in seconds ( = from 20spm to 22spm, increase your 500m pace by 2-seconds, e.g. from 1:54 to 1:52/500m). Aim for the final interval to be your fastest one of the day. Intent. One final week of exploring power production on the rower at different rates. This week’s focus is on lower rates. Focus. Maintain a good rhythm and sequence (legs, hips, arms) at all rates. Check in with yourself to ensure your form is still solid on the 2nd half of each interval when you’re getting more fatigued.

    Pace. Begin at a tough pace, but one that allows you to stick to the strokes per minute (spm), then progressively increase your pacing as the stroke rate increases.
    While you can adjust the damper to higher with slower stroke rates and lower with higher stroke rates, consider using a similar damper setting (drag 125-135 = damper 4 – 6ish) for all intervals to challenge yourself to adjust to each stroke rate/pace.

  • Keskiviikko 15.1.25. FN Workout

    Warm Up
    2 sets
    2 min cardio
    5 russian baby strech / tempo wall squats
    5+5 squat strech / tempo cossacks
    5 inch worm + push ups
    then 2 sets with empty barbell
    5 romanian deadlift
    5 power cleans
    5 pause front squat
    5 push press with pause at top
    then start to climb up for workout weights

    Strenght
    5x3 reps of
    Power clean&jerks @60-80 of rm pc&pj (not must be tng)
    rest 2-2.5 min bwn sets
    Front Squat 3x5reps @70-80% of 1rm (RIR 1-3)
    rest 2-2.5 min bwn sets

    Metcon
    Tabata with Air bike or Rower (90% effort)