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

  • Treeni 3 Workout

    Warm up
    1 ROUND
    50 polven nostot paikallaan
    20 alt leg body weight RDL
    10 reverse lunge + torso rotation
    5 push up to downdog pose (strech calfs)
    5+5 bodyweight windmill

    Easy pace metcon
    5-10 min reipasta kävelyä + 35-45 min kevyttä juoksentelua/hölkyttelyä + 5-10 min reipasta
    kävelyä.

    10-30 min ajan
    venyttelyt/kehonhuoltoa

    Vaihtoehtoinen treeni alla ajatuksena
    samat lämmöt :
    Pyöräile kevyesti 20-30 min ajan + hölkyttele/kevyt juoksu/reipas kävely 20-30 min ajan.

    Harjoitusten on tarkoitus olla keveitä palauttavia, ei niin et pitää alkaa puristaan. Ei huolta
    sitä metconeissa pääsee tekeen.

    JUOKSUHARJOITUS 2 / VK pohjan rakentamiseen:
    Warm Up
    2 rounds
    1:00 light jog/light run/ mod run
    10 step back lunge + torso rotation
    10 alt leg bodyweight RDL
    5+5 aitojen ylitykset (lonkan availuja)
    5 burpees
    20 mountain climbers
    rest 20-30 sec bwn rounds

    Workout

    5 sets
    4 min easy/moderate run (target 600-800m) (eli mennään pk 2- vk 1 alueella n.65-75%)
    1 min rest

    Cool down
    400m walk/jog
    :30 calf strech R/L
    :30 hamstrings/low back strech
    :30 quad strech R/L

  • Räikkä's Triangle Workout

    EMOM40:
    a) run 100-200m
    b) row 9-15 cal
    c) not-row 9-15 cal
    d) rest

    Target: work 30-45s / interval, RPE 7-8.

  • Treeni 1 Workout

    Warm Up
    3 rounds
    1 min row
    10-15 air squats + 5-10 jump squats
    10-15 band pull aparts
    10-15 rower pike ups

    Strenght
    Back squats 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
    rest 3 min bwn sets

    Weightlifting
    Paused Power Clean + Squat Clean + Paused Push Press + Split Jerk 3x1+1+1+1reps@35-50%
    Paused Squat Clean + Paused Jerk + Squat Clean + Split Jerk 5x60-80% of 1rm
    (Pause polven alla 1s, pause dipin ala-asento 1s ennen työntöä)
    Clean&Jerk (80-85%x1+1, rest 20s, 80-85%x1+1 rep) x 3 sets
    rest 1.5-2.5 min bwn sets

    Metcon
    3-4 rounds
    emom 3
    200/180m row @2km pr pace
    directly to
    2:00 row @10km pr pace
    rest 30s
    eli uusi "erä" alkaa aina 5min30s välein.

    Optional Accessory Work
    30-20-10 reps OR 21-15-9 reps
    Toes to bars + 8-12 farmers hold box step overs with dumbbells
    perform 8-12 farmers hold box step overs with dumbbells after ttb round
    or
    2-3 x 8-12 farmers hold box step overs with dumbbells
    2-3 x quality set of toes to bars

    Optional Extra Cardio
    20-30 min light pace @55-65% of max HR easy pace cardio

  • GONZO Workout

  • 14.6.2023 2x & 3x per WEEK TRAINING Workout

    SUPERHEAVY WEEK 11/15

    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
    2-3x2@90-94% pal 2min

    BACK SQUAT
    *warm up 2-3sets: 3+3+3 narrow+normal+wide stance
    2, 4, 6, 8, 6, 4, 2@80% pal 3-4min

    SUMO DEADLIFT
    3x2@82-99% bs-% pal 3min

    DEAD SHOULDER PRESS (~90° - ~80°)
    5x1@80% *rest for 90 sec 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

  • Maanantai 12.6.23. FN Workout

    Warm Up
    3x40s easy/20s mod/10s fast cardio, rest 20s bwn
    then 2 rounds
    10 scapula rolls
    10-15 band pulls or ring row
    10 hollow rocks
    5 push up to downdog
    5+5 squat strech

    Skill
    Strict and Kipping HSPU for 15-20 minutes
    First skill training and then perform 3-4 working sets of 5-10 reps (strict or kipping)
    rest as needed bwn sets

    Workout
    6 sets, every 3 min
    30 sec of double unders/ single unders
    3 power snatch @65-70%
    8-12 wall ball shots
    or alt time full round with partner

  • EMOM x 32 Workout

    EMOM x 32

    1) bike
    2) 20-30m prowler push
    3) echo
    4) 1-3 rope climb

  • Partner Conditioning Workout

    For Calories:
    5min Row
    1min Rest
    5min Ski
    1min Rest
    5min AB

  • Conditioning 16-06-2023 Workout

    PERFORMANCE
    AMRAP x 21 MINUTES
    100 Double Unders
    50 Wall Balls @20/14
    35 Toes to Bar
    20 Deadlifts @100/70kg
    75 Double Unders
    40 Wall Balls
    25 Toes to Bar
    15 Deadlifts @125/85kg
    50 Double Unders
    30 Wall Balls
    15 Toes to Bar
    10 Deadlifts @140/95kg

    FITNESS
    AMRAP x 21 MINUTES
    150 Single Unders
    35 Wall Balls @light
    25 Kip Knees to Chest
    15 Deadlifts @ light+
    100 Single Unders
    25 Wall Balls
    15 Knees to Chest
    10 Deadlifts @ moderate
    75 Single Unders
    15 Wall Balls
    10 Knees to Chest
    5 Deadlifts @ moderate+

  • Heartbreak Kid Workout

    3 Rounds:
    10 Front Squats 60/45kg
    20 C2B
    50 DU