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

  • 1.12.2023 Workout

    MODERATE-HEAVY-MAXIMAL WEEK 7/10

    WARM UP n. 15-20min

    2 rounds: no shoes

    3+3x GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK
    3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
    4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
    30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

    kuva: GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK

    video: CHIN-UPS feet assisted

    video: HAND RELEASE ESSENTRIC PUSH UPS

    POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
    1-2[2+2+2]@barbell, rest btw sets 1min

    SNATCH
    2x3@barbell, 1@50%, 1@60%, 1@70% rest btw sets 2min

    POWER CLEAN + PUSH PRESS + POWER JERK
    1-2[2+2+2]@barbell, rest btw sets 1min

    CLEAN + JERK
    2x2[1+1]@barbell, 1+1@50% rest btw sets 2min

    SNATCH BALANCE + OHS
    1+1@up to 90-95%, sn-% rest between sets 2min

    SNATCH PANDA PULL *the feet can be lifted and moved out into the squat stance as you pull down, then hopped back to the pulling stance as you extend again for the next rep.
    2x1@115-120% sn-%, rest between sets 2min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2-3 rounds:
    3 PULL / CHIN UPS *vasta/myötäote, single reps w/ 10-20 sec rest btw
    8+8 SIDE LYING TOE TOUCH
    8 DIP / BENCH DIP

    Rest as needed

    video: SIDE LYING TOE TOUCH

  • itsenäisyyspäivän parijumppa! Workout

    With pair for time:
    106 SU (each)
    106 Power cleans (40/60kg)
    106 burpee over barbell
    106 front rack alt. lunges (10/15+kg)
    106 ring rows
    106 Romanian Deadlit (40/60kg)
    106 t2b
    106 ddb GTOH (10/15+kg)
    106 Su (each)

    Time cap 40min

    Hyvää itsenäisyyspäivää kaikille :)

  • STAMINA Workout

    32min EMOM
    1.min Ski 10-17cal
    2.min Bike 10-17cal
    3.min row 10-17cal
    4.min rest

  • Dumbbell lateral side raise 3x15 Strength

    Three sets of fifteen dumbbell lateral side raises. Keep good form!

  • Morning Intervals Workout

    3x 10min ON/2min OFF

    I Go-You Go

    A) 12/9 Cal Ski
    8 DB Snatches

    B) 15/12 Cal Row
    8 Wall Balls

    C) 12/9 Cal Bike
    5 Broad Jump Burpees

  • High Hang Pause Snatch Strength

    4 sets of 3 High Hang Pause Snatches
    Sets 1-2: @60% 1RM Snatch
    Sets 3-4: @65%
    - Pause for 3sec in the bottom of the squat
    - Rest 2min btw sets

  • WOD 27/11/23 Workout

  • Gymnastics / Skill Workout

    2 sets:
    3 Rounds for time:
    3-5 Strict Pull-ups
    7-10 HSPU
    - Rest 3min btw sets

  • Treeni 3 Workout

    Warm Up
    5 min easy air bike, add speed each min. start very easy.
    rest 1 min
    30sec moderate to fast air biking followed by 30-60s recovery/easy, repeat 3-5 times.
    then some mobility and rest as needed 3-5 mins and start workout

    Metcon
    20 min AMRAP
    Max calories Air bike
    eli, lähde tekemään harjoitus vetoa jossa laitat itsesi päivän kunnon mukaan sopivan ahtaalle jättäen kisavaran. Tämä on pitkä aika
    polkea air bikea. Oma tulos oli 360w avg kun tein tämän. Aloita hieman hitaammin kuin mieli tekee niin 10 min kohdalla tiedät
    jos on varaa nostaa vauhtia. Tämän harjoituksen on tarkoitus selvittää sinulle oma mod/fast pace kynnys jota metconeissa voidaan
    hyödyntää tietona polkea tiettyä vauhtia ilman että muut liikkeet siitä vauhdinpidosta liikaa kärsisi.

    Cool down
    5-10 min light walk/bike erg etc.

  • 27.11.2023 Workout

    MODERATE-HEAVY-MAXIMAL WEEK 7/10

    WARM UP n. 15-20min

    2 rounds: no shoes

    3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
    6 TEASER & 6+6 CRISS CROSS
    3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
    4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
    30sec WALL HANDSTAND HOLD

    video: DOWNWARD DOG with TOE TOUCH both side

    video: THE WORLDs GREATEST STRETCH

    video: COSSACK SQUAT

    video: SIDE SQUAT

    video: TEASER

    video: CRISS CROSS

    video: CHIN-UPS feet assisted

    video: HAND RELEASE ESSENTRIC PUSH UPS

    MUSCLE SNATCH + TALL SNATCH
    2[2+2]@barbell, rest btw sets 1min

    SNATCH
    2x3@barbell, 2@50%, 2@60%, 1@65%, rest btw sets 2min

    MUSCLE CLEAN + TALL CLEAN + PRESS from SPLIT
    *split jerk both side 1+1 and press 3+3 and hold the lockout and split position for 2 seconds btw reps
    2[2+2+3]@barbell, rest btw sets 1min

    CLEAN + JERK
    2x2[1+1]@barbell, 1x2[1+1]@50%, 1+2@60%, 2+1@70%, 1+1@74%, rest btw sets 2min

    BACK SQUAT
    2-3@up to 90-95%, rest btw sets 2min

    RDL- NO SHOES! *sn grip - jalkaterät suoraan eteenpäin
    2x2@80-85% sn-%, rest btw sets 2min

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    2 rounds:

    10+10 REVERSE CRUNCH + STRAIGHT LEGS ABDOMINAL CRUNCHES
    8-10 DB UPRIGHT ROW
    80-100 HUNDREDS

    Rest as needed

    video: REVERSE CRUNCH

    video: STRAIGHT LEGS ABDOMINAL CRUNCHES

    video: DB UPRIGHT ROW

    video: HUNDREDS