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

  • Voimanosto: to 22.8.2024 maastaveto Strength

    Pendlay Row 5x5x30-35%

    Maastaveto 3x92,5%

    Etuheilautus 3x15

    Sivutaivutus 3x15 / käsi

  • Voimanosto: ti 20.8.2024 kyykky Strength

    Kyykky 3x92,5%

    Suorinjaloin maastaveto 3x6x50-60%

    Takareidet kumpparilla 3x20 / jalka

    Vipunostot taakse 3x20

  • Core workout Workout

    Core workout of coach`s choice

  • STRENGTH (for Quality) Workout

    5 rounds for Quality
    1-5 strict pull up
    2-10 push up
    9-15 air saquat
    * -ei kelloa, hyvä laatu liikkeessä*

  • Monostructual work Workout

    60s ON/30s OFF x 6 (tot. 27min)

    1: row
    2: bike/air bike
    3: DU/SU/cross-over

    RPE 6-7

  • Voima - ke, to Workout

    VIIKKO 2, HARJOITUS 2

    LÄMMITTELY
    5min vapaavalintainen ergo

    jonka jälkeen 10min

    15 kuminauha "pull aparts"
    15 vuorikiipeilijä
    12 kasakkakyykky
    5-10 penkkipunnerrus (nouseva kuorma)
    4 takakyykky (nouseva kuorma)

    VOIMA

    Takakyykky 4x4 @RPE 7-8
    -2min lepo sarjojen välissä

    Penkkipunnerrus
    3x8 @RPE 7-8
    -2min lepo sarjojen välissä

    Yhden käden kulmasoutu
    3x10/10
    -raskas kuorma
    -1-2 min lepo sarjojen välissä

  • Morning Intervals Workout

    Teams of 3

    2x 18min/2min OFF

    A) 1min Row
    1min Echo
    1min Rest

    B) 1min SkiErg
    1min BikeErg
    1min Rest

  • Treeni 4 Workout

    Warm Up
    2 rounds
    1 min rowing
    1 min ski er g
    10m inch worm
    10-15 push ups
    10+10 single leg rdl
    10 weighted pause hip bridges
    1:00 Plank Hold

    Strenght
    Deadlift 5x3reps@70-80% of 1rm
    go new set every 1.5-2 minutes
    Bench Press 5x3reps@70-80% of 1rm
    go new set every 1.5-2 minutes

    Metcon
    With Partner, Swich as you like
    4 sets 3 min on / 3 min off
    50-60 wall balls
    max calories of air bike
    other partner must do cardio during completing those 50-60 wall balls, score is total calories on
    air bike

    4 sets with air bike. Target is get 2 lower rep scheme sets 12-15 or 1 big set
    of wall ball per interval and rest of time fast cardio.
    so 4 sets of 25-30 wall ball per person and 2x
    after completing all wall balls, you keep going cardio until 3 min is up. You can swich as you like after wall
    balls and the other rest while other do machine.

    Accessory Work
    2-3x10+10 tempo single arm db row R/L (2 sec hold at top, 1-2 sec lowering down)
    2-3x10 tempo db bench press (2-3 sec lowering down)
    2-3x20-30 weighted russian twits + 10-15 slow knee tucks
    rest as needed

  • 16.8.2024 BACK SQUAT -- prog II Strength

    3x3@75%, bs-%, rest btw sets 3min

  • 16.8.2024 CLEAN + SPLIT JERK -- prog. II Strength

    2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 3x1x[1+1]@85%, jerk-%, rest btw sets 2min