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

  • GYMNASTICS HOLDS Workout

    Gymnastics holds

    3-4sets: 15-20s ON / 40s Off

    1) chin over rings
    2) ring support
    3) bottom of ring dip
    4) hollow hold / or L-sit

  • WOD Workout

    6x 2min ON 2min OFF

    A)
    10 Seinäpalloa
    10 T2B/ Istumaannousua

    B)
    10 Cal
    5+5 KP-tempausta

    *Jatka siitä mihin jäit

  • Back Squat Strength

    5x3 Back Squat @75% 1RM
    - Rest 2mins btw sets.

  • STAMINA Workout

    32min EMOM
    1.min Ski 8-18cal
    2.min Bike 8-18cal
    3.min row 8-18cal
    4.min rest
    - lisää 1 cal/laite edelliseen viikkoon

  • Day 58.3 Strength

    3x5 Barbell Bent-over Row

    • As heavy as possible

  • Day 58.1 Strength

    2-2-2-2-2-2-2-2 Bench Press @ 5RM

    • 90s. Rest between sets

  • Morning Intervals Workout

    2 Rounds of

    A. AMRAP 4
    10/7 Cal SkiErg
    7 Sit-ups

    Rest 2min

    B. AMRAP 4
    12/9 Cal Row
    5 Burpee over Row

    Rest 2min

    C. AMRAP 4
    10/7 Cal Bike/Echo
    7 Wall Balls

    Rest 2min

  • 3 rounds for time with a partner Workout

    400-m run (5 kierrosta käytävässä)/Row 500m/Bike 1000m
    30 walking lunges
    30 pull-ups/ring rows
    Start at 15:00 and go to completion:
    3 rounds for time with a partner:
    400-m run (5 kierrosta käytävässä)
    20 wall-ball shots
    20 toes-to-bars
    – Run together; split the remaining work evenly.

  • 12.7.2024 MODERATE-MAXIMUM WEEK 3/5 Workout

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    15 x BACK EXTENSION / SUPERMAN
    5x DEPTH DROPS (low) *pysäytä pudotus koko jalkapohja lattiaassa siihen syvyyteen mikä haastaa eniten, esim. syväkyykky, vedon heikoin kohta, työnnön dippisyvyys
    15 x REAR DELT FLY *banded/plate
    15 x CRUNCH
    15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    TECHNIQUE STICK/LIGHT BARBELL/BARBELL
    39 reps

    3 x GOOD MORNING SQUAT PUSH PRESS *jerk grip, get on your toes to balance!

    3 x PRESS from SPLIT + 3 x OH SPLIT SQUAT *do the “worse side” first

    3 x SHOULDER PRESS + 3 x PUSH PRESS
    3 x POWER JERK + 3 x SQUAT JERK

    3+3 x STEPPING JERK BALANCE *rytmi taka-etu
    3+3 x SPLIT JERK *rytmi taka-etu -- palautus etu-taka

    3 x SNATCH PULL *full foot + 3 x clean PULL *full foot

    DEFICIT SNATCH PULL to HIP + DEFICIT SNATCH *tc ~20-30min, punainen palamatto jalkojen alle
    2x2x[1+1]@barbell, 1+1@up to the maximum of the day, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK + SPLIT JERK BTN *tc ~20-30min
    2x2x[1+1+1]@barbell, 1+1+1@up to the maximum of the day, jerk-%, rest btw sets 2min

    HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
    3x1x[1+1+1]@70%, bs-%, rest btw sets 3min

    SUPERSET: quality -- TEE JOS EHDIT / JAKSAT

    3 rounds: NO SHOES

    8x DB SEATED SHOULDER PRESS
    12x LU RAISES *plate
    12x BARBELL BICEPS CURL *vastaote, tanko nenään...

    Rest as needed

  • Ke 20.11.2024 kisa: maastaveto Strength

    Maastaveto 3x2 (80-85-90%)

    Yhden käden kulmasoutu 3x20 / käsi

    Sivutaivutus 3x20 / puoli

    Facepulls 5x20