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

  • 9.8.2024 MODERATE WEEK 2/10 & PROG II - LIGHT-MODERATE WEEK 4/12 Workout

    MODERATE DAY 6/30

    WARM UP n. 15min no shoes

    TEE OMAT TAI

    2 rounds

    8+8x SINGLE LEG RDL with ROTATION
    5x LOW DEPTH JUMPS
    16x PLANK HIP DIPS
    16x SUPERMAN ROW
    15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    MUSCLE CLEAN + TALL CLEAN
    2x1x[5+5]@barbell, rest btw sets 2min

    POWER CLEAN + POWER CLEAN from BELOW KNEE
    2x2x[1+1]@barbell, 2x1x[1+2]@50%, 1+2@60%, 3x1x[1+1]@70%, 1+1@75%, 1+1@80%, jerk-%, rest btw sets 2min

    DEFICIT CLEAN PULL *full foot, punainen palamatto jalkojen alle
    4@70%, 3x4@90%, 1-2x4@100%, jerk-%, rest btw sets 2min

    BENCH PRESS
    4x6@RPE7 *could do 3-4 more reps, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    8x HANGING KNEE RAISES with weight *db jalkaterien välissä
    45sec REVERSE PLANK with WEIGHT

    Rest as needed

    KEHONHUOLTOA!

    PROG II - LIGHT-MODERATE WEEK 4/12

    SM KUUSANKOSKI pe-su 4.-6.10.2024

    LIGHT-MODERATE DAY 12/36

    SNATCH
    2x3@barbell, 2@up to 70%, 1@75%, 3x1@80%, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK
    2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min

    BACK SQUAT
    3@70%, 2x3@75%, bs-%, rest btw sets 3min

    SUPERSET: quality

    3 rounds, no shoes

    max reps ROLL ABS
    10-12x weighted SIT-UPS, light

    Rest as needed

    KEHONHUOLTOA!

  • 24.1.2025 "Venla 18" Workout

    ”Venla 18"

    24 RFT, with partner ( 12 each )

    1 Clean 70/70kg
    25 Double Unders
    18 Air Squats
    7 Bar Over Burpees

    IGYG

    TC 38

  • Voimanosto: to 23.1.2025 maastaveto Strength

    Maastaveto 3x6x65%

    Maastaveto korokkeelta 2x10x55%

    Kapea penkki 3x10x50-60%
    -stopeilla
    -voit tehdä korokemaven ohessa!

  • Treeni 4 (PE) Workout

    Zone 1-2 training for 45-90 minutes of your choise
    voit ottaa kardiolaitteilla, ulkona reippaankävelyn&hölkyttely mixauksen, pertsan hiihtoa/sauvakävelyä tai uintia.

  • Rope climb tech Workout

    Warm up 3 rounds:
    10 Lying banded pass over
    10 Banded pull apart
    6/6 single arm ring row
    8-10 tuck up

    Ennen köysilukon harjoittelua:
    Modified rope climb 2 x 3-4
    Roikunta köydessä 3 x 10s
    Roikunnasta polvien nosto ylös 3 x 3-5

    Rope tekniikka n.15-20min - Voi käydä eri lukkoja läpi tai keskittyä vaan yhteen. - Voi käyttää bokseja apuna.

  • Strength Workout

    Every 1 min for 10 mins

    1 Squat Snatch@ 80-90%

    Every 1 min for 10 mins.

    Optional : 1-3 Power Snatch for practice

  • WOD Workout

    For time:
    60 Dumbbell Facing Burpees
    60 Alternating Dumbbell Snatches, 22.5/15 kg
    Single Dumbbell Overhead Walking Lunge, 22.5/15 kg, 60 m

    (Single Dumbbell Overhead Walking Lunge= 6x 10m)

    Time cap = 12 min

  • Voimanosto: ma 20.1.2025 penkki Workout

    Takaolkapääsoutu 3x20
    Pystypunnerrus vastaotteella 3x20
    -voi tehdä vuorotellen

    Penkki 3x8 (40-50-60%), 67,5-70% x amrap

    Etunojapunnerrus 3x amrap

    Voimapyörä 3x10-15

    Vipunostot maaten 3x10-15
    -varovasti kuormaa

  • Basic WOD: Strength Strength

    E2,5min x5
    5 deadlift
    10-15 abmat situp

  • Basic WOD: Accessory Workout

    AMRAP15 FQ
    8+8 single leg deadlift
    10+10 sideplank hip touch
    12+12 elevated single leg glute bridge
    30-45s russian twist