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

  • PUSH & PULL Workout

    3-4set:

    8 Db bench
    3-10 strict pull up

    ALTERNATE E2MOM / 1-2 RIR

  • For time with a partner Workout

    20 synchronized burpees
    20 rope climbs
    20 synchronized burpees
    20 wall walks
    20 synchronized burpees
    20 muscle-ups
    – Share the rope climbs, wall walks, and muscle-ups as needed.

    Scaled WOD
    For time with a partner:
    12 synchronized burpees
    20 pull-to-stands
    12 synchronized burpees
    20 inchworms
    12 synchronized burpees
    20 muscle-up transitions
    – Share the pull-to-stands, inchworms, and muscle-up transitions as needed.

  • Treeni 6 (SU) (vapaaehtoinen lisä) Workout

    Zone 1-2 training for 45-90 minutes of your choise
    voit ottaa kardiolaitteilla, ulkona reippaankävelyn&hölkyttely mixauksen, pertsan hiihtoa/sauvakävelyä tai uintia.
    TAI
    Metcon (zone 2 mainly) aerobisen kynnyksen alapuolella.
    3 rounds
    3-4 min ski erg at easy/recovery pace (zone 1-2) (20-25 s/m)
    2 sets: 4-6 shspu or kip hspu (rest 20-40s bwn set)
    3-4 min bike erg at easy/recovery pace (zone 1-2) (60-65 rpm)
    2 sets: 4+4 pistol squats (rest 20-40s bwn set)
    2 sets: 1-5 ring muscle ups / bar muscle ups (rest 20-40s bwn set)
    3-4 min fast walk/light jog at easy/recovery pace (zone 1-2)

  • Pe 14.2.2025 maastaveto Strength

    Maastaveto 3x4x80%

    Etukyykky 3x8x70%
    -etukyykyn maksimista

    SealRow 5x8
    TAI
    PendlayRow 5x8

  • Midline Workout

    30s on / 15s off x6:
    a) mountain climber
    b) top of a ring row hold

  • AMRAP 15 Workout

    3-6-9-12.. etc.
    Pull-ups
    Bar-facing burpees
    Push jerks (37,5/52,5 kg)

    Scaled WOD
    AMRAP 15:
    3-6-9-12.. etc.
    Ring rows
    Bar-facing burpee step-overs
    Push jerks

  • 40min AMRAP w/partner Workout

    Max cal Ergo
    - you go, i go
    - vaihto 4min välein

  • BASIC CONDITIONING Workout

    25min amrap
    30cal ergo
    5-10 wall walks

  • Deadlift 15rm Strength

    Work your way to 15rm deadlift.

  • 19.8.2024 MODERATE(-HEAVY) WEEK 4/10 & PROG II - MODERATE-HEAVY WEEK 6/12 Workout

    MODERATE DAY 10/30

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    YOGA WORKOUT tee liikkeet peräjälkeen ensin yhdelle puolen, toinen kierros toiselle puolen
    FORWARD BEND
    WARRIOR I
    WARRIOR II
    TRIANGLE
    SIDE STRETCH
    REVOLVING TRIANGLE
    HALF MOON
    WARRIOR III
    EXTEND BIG TOE HOLD
    DOWNWARD DOG
    LOW PLANK
    COBRA POSE
    CHILD POSE

    2 rounds

    5+5+5+5x BAND I+Y+T+SNOW ANGEL

    15-20x REVERSE CRUNCH
    8-12x COPENHAGEN PLANK LIFT
    30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

    video: REVERSE CRUNCH

    video: COPENHAGEN PLANK LIFT

    MUSCLE SNATCH + SNATCH BALANCE
    2x1x[5+5]@barbell, rest btw sets 2min

    POWER SNATCH + SNATCH
    2-3x1x[2+2]@barbell, 2x1x[2+1]@50%, 2x1[2+1]@60%, 2x1x[2+1]@70%, 2x1x[2+1]@75%, (1-2x1x[1+1]@80%), sn-%, rest btw sets 2min

    BACK SQUAT *narrow+normal+wide feet stance
    2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

    BACK SQUAT
    3x3@70%, bs-%, rest btw sets 3min

    SUPERSET: quality

    3 rounds: NO SHOES

    8@RPE7 SNATCH SOTS PRESS *could do 3-4 more reps
    5x BOX JUMP

    Rest as needed

    KEHONHUOLTOA!

    PROG II - MODERATE-HEAVY WEEK 6/12

    SM KUUSANKOSKI pe-su 4.-6.10.2024

    MODERATE-HEAVY DAY 16/36

    SNATCH HIGH PULL + SNATCH
    2x2x[1+2]@barbell, 1+2@up to 70%, 1+2@75%, 2x1x[1+2]@80%, sn-%, rest btw sets 2min

    PAUSE SNATCH PULL *3sec pause 2cm off the floor, full foot + SNATCH PULL *full foot
    2+1@95%, 2+1@100%, 2+1@105%, sn-%, rest btw sets 2min

    PUSH PRESS BTN + PUSH PRESS *pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa 😁
    OR
    PUSH PRESS + POWER JERK
    1-2x1x[1+2]@barbell, 1+2@80%, 2x1x[1+2]@85%, pp-%, rest btw sets 2min *up to example 55-65-70-75%

    BACK SQUAT *narrow+normal+wide feet stance
    2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

    PAUSE BACK SQUAT + BACK SQUAT *pause 2-3sec in the bottom
    2+1@75%, 2x1x[2+1]@80%, bs-%, rest btw sets 3min

    SUPERSET: quality

    3 rounds: NO SHOES

    20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
    10+10x SIDE BEND *kb

    Rest as needed

    KEHONHUOLTOA!