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

  • 25min AMRAP Workout

    with partner You go, i go
    30 burpees
    20 Russian KB swings (24/32 kg)
    10 chest-to-bar pull-ups
    – Split the work as needed.

    Scaled WOD
    25min AMRAP with partner
    30 up downs
    20 Russian KB swings
    10 ring rows
    – Split the work as needed.

  • Morning Intervals Workout

    In Pair

    4x 8min ON/90sec OFF

    A) BikeErg
    B) SkiErg
    C) Echo Bike
    D) Riw

  • 28.6.2023 2x & 3x per WEEK TRAINING Workout

    SUPERHEAVY WEEK 13/15

    WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

    --

    DOWNWARD FACING DOG with
    10x CALF RAISE/LEG EXTENSION &
    3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

    6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

    6+6 LYING SIDE LEG RAISE *kylkivatsa

    3+3 PUSH UP to SIDE PLANK KNEELING/STRAIGHT LEG with HIP ADDUCTION

    40sec DEEP SQUAT STRETCH with plate

    --

    *with barbell 😁
    5+5 1-ARM FRONT RACK ELBOW ROTATION
    10 RDL *snatch grip
    5 SNATCH THRUSTER
    5 DEADLIFT
    5 GOOD MORNING OH on the toes
    5 BENT OVER ROW

    2x 3-POSITION SNATCH *floor + below knee + hip
    2-3 OHS
    2-3 PRESSING SNATCH BALANCE
    2-3 SNATCH DROP
    2-3 SNATCH BALANCE

    SNATCH BALANCE + OHS or
    SNATCH PUSH PRESS + OHS
    3[1+1]@94-99% sn-% pal 2min

    BACK SQUAT
    *warm up 2-3sets: 3+3+3 narrow+normal+wide stance
    3x2@80% pal 3-4min

    SUMO DEADLIFT
    3x2@84-101% bs-% pal 3min

    DEAD SHOULDER PRESS (~90° - ~80°)
    3x1@90% *rest as needed between reps

    Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

    8+8 PALLOF PRESS *split position

    8-12 BANDED SEATED 1-LEG HAMSTRING CURL

    5 weight 1-LEG BACK RAISE

  • "Animalistic" Workout

    10-9-8-7-6-5-4-3-2-1 reps for time:
    - Deadlifts @100/70kg (or @75%)
    - DB Bench Presses 2x30/20kg
    - Burpee Box Jumps 60/50cm

  • Clean and jerk 5x2x70-80% (2+1) Strength

    Clean and jerk 5x2x70-80% (2+1)

  • 26.6.23 Workout

    FOR TIME:
    20 box jump overs @60/50cm
    15 deadlift @102.5/70kg
    10 burpee over bar

    tc: 6min

  • Power clean Strength

    Power clean: 5x5
    (Touch n go)

  • Front Squat Strength

    5 sets of 1 Tempo Front Squat + 3 Front Squats
    Set 1: @60%
    Set 2: @65%
    Sets 3-5: @70%
    - Tempo is 3sec down, 3sec hold
    - Rest 2min btw sets

  • 26.6.23 Strength

    FRONT SQUAT 1/5

    4 reps
    15s rest
    4 reps

    -90s rest

    3 rep
    15s rest
    3 rep

    -rest 90s

    2 rep
    15s rest
    2 rep

    -rest 90

    1 rep
    15s rest
    1 rep

    Alotelkaas etukyykkyproge ilman mua! :D

    Eli idea, että teet aina samat toistomäärät samalla painolla. Esim eka sarja: teet neljä etukyykkyä, jonka jälkeen laitat tangon räkkiin ja huilaat noin 15s, otat tangon räkistä ja teet toiset neljä. Sitten pidempi huili. Lisää painoa kolmosiin yms.

  • 220623 Torstai Workout

    DELOAD WEEK

    Easy pace outdoor workout

    30min AMRAP
    500m jog (around building)
    30 plate ground to overhead
    20 reverse lunge
    10 down-up

    ! Jos on huono keli, niin tehdään sisällä ja juoksun tilalta soutua