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

  • Wednesday 2nd September Workout

    WOD

    In teams of 4 in a relay:

    400m partner run
    10 muscle ups
    400m run
    20 KB Swings 32/24kg
    400m run
    30 burpees
    400m run
    40 double unders
    400m run
    30 burpees
    400m run
    20 KB Swings 32/24kg
    400m run
    10 muscle ups
    400m run

  • Wednesday 7th October 2015 Workout

    WOD

    In pairs:

    2000m row
    75 knees to elbow
    75 burpees
    1000m row
    50 knees to elbow
    50 burpees
    500m row
    25 knees to elbow
    25 burpees

  • Tuesday 27th October 2015 Workout

    WOD

    5-4-3-2-1

    Hang Snatch
    10x Double unders

    post load and time

  • Monday 16th November 2015 Workout

    WOD

    Team 10000m row

    *10 burpee over rowers every time you change a team member on the rower.

  • Push presses Strength

    Push press 4x1x85%

  • 2 x alkavalla 10 min Workout

    2 x alkavalla 10min

    50 tuplanaruhyppy
    500m pyörä 250m soutu/hiihto
    40 ilmakyykky
    20 kp tempaus
    10 yleisliike boksihyppy yli

    Pyri samaan aikaan molemmissa intervalleissa.

  • NBT C&J Strength

    E2,5min x 6
    C&J 75% -> 100%

  • 26.9.2022 Workout

    HEAVY WEEK 4/8

    WARM UP kesto yht. n.15min
    1-2 rounds

    10 SERRATUS WALL SLIDE käden pikkusormen puoli ja kyynärvarsi seinää pitkin liukuen ylöspäin, älä anna rintarangan lähteä ojentumaan liikkeen aikana, hyvä keskikropan tuki liikkeessä

    8 GOBLET SQUAT kantapäät korokkeella, pieni pysäytys pohjassa

    10+10 WALL PRESS DEADBUG työntö oteleveys, pää melkein kiinni seinässä, paina kämmeniä seinään päin pitäen kyljet alhaalla alaselkä neutraalissa asennossa, pidä keskikropan tuki koko liikkeen ajan

    5+5 TOUCHDOWN SQUAT ¼ tai ½ pistooli korokkeella, tukijalka korokkeella polvilinja suoraan eteenpäin varpaiden kanssa, koukista tukijalka, vie peppua taaksepäin toinen jalka suorana kantapää koskettaa lattiaa

    --

    2x 5+5 1-arm FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

    3 HIP M ST CL slowly & FS 3s pause sq pos.

    3 HIP CL BAL slowly & on the toes & 3s pause sq pos.

    3 HIP CL BAL on the toes & 3s pause sq pos.

    3 HIT to PWR pos. + 3 HIT to PWR pos. & HIGH PULL + 3 HIT to PWR pos. & HIGH PULL & LEG EXTENSION + 3 HIT to PWR pos. & CL

    3 CL PULL to PWR pos. + 3 REVERSE CL PULL

    3 CL + 3 PWR CL

    MUSCLE STANDING CLEAN + FRONT SQUAT + PAUSE POWER JERK + POWER JERK *2sec pause dip pos.
    1+1+1+1@up to 50% j-% pal 1min

    BLOCKS CLEAN+ FRONT SQUAT *blocks the knee high
    3+1@up to 60%, 2[2+1]@72-78%, 2+1@81%, 1+1@83%, 2+1@86%, 2+1@83%, 2[2+1]@86%, 1+1@88% jerk-% pal 2,5min

    CLEAN PULL *½ grip (sn&cl välistä) , full foot
    4x4@90% j-% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    12 KNEELING SQUAT, BB+weight

    8@25-29% bs-% SEATED SHOULDER PRESS, BB

    20 SIDE BENDS, BB

  • 19.9.2022 Workout

    MEDIUM HEAVY WEEK 3/8

    WARM UP kesto yht. n.15min

    1-2 rounds/side
    HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side & WARRIOR I & WARRIOR II &TRIANGLE & REVERSE WARRIOR II & EXTEND SIDE ANGLE & LIZARD with 2× THORACIC ROTATION & PLANK & UPWARD DOG & DOWN DOG & CAT&COW CRUNCH x2 both side & CHILD POSE & DOWN DOG & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

    --

    1-2x 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP
    3 HIP M ST SN *slowly & OHS *3s pause sq pos.
    3 HIP SN BAL *slowly & on the toes & 3s pause sq pos. + 3 HIP SN BAL *on the toes & 3s pause sq pos.
    2x3 BOUNCE & LEG EXTENSION + 2x3 BOUNCE & HIP SN
    3 SN PULL to PWR pos. + 3 REVERSE SN PULL
    3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST SN & OHS + 3 SN + 3 PWR SN

    MUSCLE STANDING SNATCH + OHS + SNATCH BALANCE + SNATCH DROP + HIP SNATCH *M ST SN no hip contact
    1+1+1+1+2@up to 50% sn-% pal 1min

    BLOCKS SNATCH PULL to POWER POSITION + SNATCH *blocks the above knee high
    1+2@up to 70%, 1+2@76%, 1+1@78%, 1+2@76%, 1+1@81%, 1+2@78%, 1+1@83%, 1+2@81% pal 2min

    --

    BLOCK SNACTH PULL *blocks the above knee high, full foot
    4x4@80-90% pal 2min

    BACK SQUAT *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
    3x5@75% pal 2min

    ACCESSORIES 3 rounds (OpenGym alueella)

    15 1-LEG SEATED CALF RAISE, DB

    8@30-34% bs-% SEATED SHOULDER PRESS, BB

    8+8 LYING LATERAL FLEXION, BW/+WEIGHT *jalat sidottuna vyöllä penkkiin nilkan alueelta, alempi käsi suorana pään vieressä, ylempi käsi rinnalla

  • Morning Intervals Workout

    2 Rounds

    A)
    90sec Max cal SkiErg
    90sec AMRAP of
    3 Pushups
    6 Sit-ups
    9 Squats
    90sec Max cal Echo Bike

    90sec Rest

    B)
    90sec Max Cal BikeErg
    90sec AMRAP of
    6 DB Snatches
    3x8m Shuttle Run
    6 Box Jump Overs
    3x8m Shuttle Run
    90sec Max Cal SkiErg

    Rest 90sec

    C)
    90sec Max cal Row
    90sec AMRAP of
    3 Burpees
    6 Goblet Squats
    9 KB Swings
    90sec Max Cal Echo Bike

    Rest 90sec