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

  • 20.7.2024 "Sawo Triathlon" Workout

    For time

    Uinti n.600m
    Pyöräily 18km
    Juoksu 4.8km

  • Treeni 1 Workout

    Warm Up
    Band Pull + Banded Hip Activation
    then 2 times through
    5+5 single leg rdl
    5+5 upright row
    5+5 single arm press
    5+5 single arm db oh lunge walk in place
    then 2 times through
    3+3 db snatch
    5+5 single arm db ohs
    3+3 db squat snatch

    Weightlifting
    New set every 1.5 min :
    TNG DB POWER SNATCH 5X5+5 REPS @17.5-22.5K/27.5-32.5KG DB
    then
    10 min emom
    1 DB squat snatch + 2 db ohs R/L

    Strenght
    Yoke Carrying 2x40m + 3x20m, starting with light weight in building up by feeling
    rest 2-2.5 min
    or barbell front rack carrying 2x30+3x15m, samat ohjeet.

    Metcon
    15 min emom
    1) Air bike x 40 seconds
    2) Burpee Deadlifts x 8reps @rx dumbbells
    3) weighted farmers hold walking lunges x 16 reps @rx dumbbells
    4) Air bike x 40 seconds
    5) rest min

  • WOD Workout

    AMRAP 12:00
    10 KB Hang Cleans @24/16kg
    10 Calorie Bike/Row/Ski
    10 KB Facing Burpees

    Extra:
    Band Shoulder Extension Tri-set 3 x 10 reps each position

  • 30.7.2024 Mobility Workout

    Mobility

  • Ke 24.7.2024 penkki Strength

    Penkki 3x6x80%

    Sotilaspenkki 70% x amrap

    Pystysoutu käsipainoilla 3x20

    Pullover 3x20

    Ojentajat kumpparilla/taljassa 5x15-20

  • WOD: Snatch, burpee & air bike Workout

    EMOM30:
    a) 3-5 squat snatch (dng)
    b) 6-10 lateral bar over burpee
    c) rest
    d) 3-5 squat snatch (dng)
    e) 9-15 cal air bike
    f) rest

    Target: Work 30-45s / interval. Overall RPE 8,5.

  • AMRAP 20 Workout

    15 double-DB front squats (15/22.5 kg)
    50 double-unders
    12 strict pull-ups
    15m handstand walk

    Scaled WOD
    AMRAP 20:
    15 double-DB front squats
    50 single-unders
    12 ring rows
    30 handstand shoulder taps

  • Saturday Madness Workout

    Partner Workout!
    50-40-30-20-10
    Power Cleans @52/35kg
    Wall Balls @9/6kg
    Row/Ski/Bike Cals

    Timecap: 30 mins

    Rx+: 60/42.5kg
    Split work as you wish!

  • 21.9.2024 Shoulder Press Strength

    Shoulder Press

    10 x 1 @ 85% +

    Go Every 2:00

  • Voima 1 - maanantai, tiistai Workout

    VIIKKO 7, HARJOITUS 1

    LÄMMITTELY 15min:

    1min ergo
    10 kahvakuulamaastaveto kahdella kahvakuulalla
    8+8 Yhden käden pystypunnerrus
    6+6 askelkyykky taakse
    5 maastaveto*

    *nouseva kuorma

    VOIMA

    Maastaveto
    5x4 RPE 7-8
    -2min lepo sarjojen välissä

    Pystypunnerrus
    3x10 RPE 6
    -2min lepo sarjojen välissä

    Yhden jalan romanialainen maastaveto
    3x10/10 (keskiraskas/raskas)
    -1-2min lepo sarjojen välissä
    -2x kahvakuula tai käsipainot