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

  • Upper body strength Workout

    3x 5 weighted pull up (5-10kg in tank)
    3x 5 weighted ring dip (5-10kg in tank)
    2x10 bench press
    2x10 barbell row

  • WOD 17/11/23 Workout

  • Sunnuntain Pitkä Workout

    YGIG 45min laadukkaasti

    40cal koneella
    24m Farmarikävely
    20 Lapavetoa
    16 Joogapunnerrusta
    20 Kiertovatsaa

  • Build it Workout

    3 rounds
    20 alt. DB arnold press
    8 wide push up
    15 banded tricep push down

    3 rounds
    10 seated pause knee extension
    10 seated heel raise
    10 elevated glute bridge

    3 rounds
    10 narrow dB floor press
    10-15sec push up bottom hold
    30-40sec wall sit hold

  • Treeni 5 Workout

    Warm Up
    3 rounds
    1 min row
    15 glute bridges
    10 box jump, step down
    :40 Plank Hold

    Strenght
    Sledge Push 4x20m @moderate weights
    rest 2-2.5 min
    Military Bench Press 4x4reps @moderate weight
    rest 2-2.5 min

    Metcon 1
    Complete 80/60 calories of air bike
    perform 5 toes to bar every min, starting at 0:00
    pyöräile niin kauan et kalorit tulee täyteen pitäen moderate pacea eli tahtia jota voisit pitää yllä 20+min.

    rest 5 min

    Metcon 2
    5 rounds
    5 c2b or pull ups + 10 push ups + 15 air squats

    Accessory Work
    2x15 skull crusher
    2x15+15 single arm elbow row
    2x15 rolled up ghd back extensions

  • Rowing Takomotor Workout

    Rowing intervals (80% effort)

    4 x 1000m row, rest 4-5 min between

  • Treeni 3 Workout

    Warm Up
    3 rounds
    1 min air bike
    10 slow cossack squats
    5 banded pass through + 10 band pull aparts
    10/10 standing trunk twits

    Strenght
    Overhead Squat with barbell, 1xkettlebell on both sides 6-12kg each 3x8 reps (laita siis keskivahvaan kuminauhaan kuula)
    kiinni ja ne roikkumaan tangon päihin vasten levy painoja jos sellaset on tai tangon paino-osan puoleen väliin.
    Voit myös vetää ihan perinteisen Valakyykyn tässä.
    rest 1.5-2.5 min bwn sets
    Dumbbell Squat Snatch / low catch power snatch 3x5+5 reps
    rest 1.5-2.5 min

    Metcon 1
    20 minutes of easy/mod pace running
    perform 12-16weighted box step up @rx db every 4 minutes. (4,8,12,16 total 4 times)

    rest 5 min

    Metcon 2
    300-400m run @easy/mod
    4 rope climbs
    300-400m run @easy/mod
    3 rope climbs
    300-400m run @easy/mod
    2 rope climbs
    300-400m run @easy/mod
    1 rope climb

  • 10.11.2023 Workout

    LIGHT-MODERATE WEEK 4/10

    WARM UP n. 15-20min

    2 rounds: no shoes

    6+6 BULGARIAN SPLIT SQUAT
    12 DEAD BUG with weighted PULLOVER + 6 DEAD BUG PRESSING *plate
    10+10+10 SIDE PLANK HIP LIFT + BODY SAW + SIDE PLANK HIP LIFT
    6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
    30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

    video: BULGARIAN SPLIT SQUAT

    video: DEAD BUG with weighted PULLOVER

    video: DEAD BUG PRESSING

    video: SIDE PLANK HIP LIFT

    video: BODY SAW

    POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
    2[4+4+4]@barbell, rest btw sets 1min

    POWER SNATCH + SNATCH
    2+2@barbell, 2+1@up to 60% sn-%, rest btw sets 2min

    POWER CLEAN + PUSH PRESS + POWER JERK
    2[4+4+4]@barbell, rest btw sets 1min

    POWER CLEAN + CLEAN + JERK *split jerk both side 1+1
    1+1+2@barbell, 1+1+2@up to 70% jerk-%, rest btw sets 2min

    BACK SQUAT JUMP
    3x5@~20% bw-%, rest btw sets 2min

    SNATCH BALANCE + OHS
    3+3@up to 70%, sn-% rest between sets 2min

    CLEAN 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.
    3x3@70-75% jerk-%, rest between sets 2min

    video: CLEAN PANDA PULL - jalan levitys sivulle (clean speed pull)

    video: CLEAN PANDA PULL - ninja tyyliin
    https://fb.watch/nR0bXs72hG

    SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

    TEST MAX PULL UP *vastaote

    3 rounds:
    8+8 SIDE LYING BENCH OBLIQUE CRUNCH
    8+8 DB TRICEPS KICKBACK

    Rest as needed

  • 27.12.2023 DELOAD-LIGHT WEEK Workout

    tee omat WARM UP n. 15-20min

    no shoes

    Voit halutessasi ottaa tällä viikolla tempauksen ja työnnön maksimit, mikäli viime viikolla jäi välistä.

    CLEAN HIGH PULL *full foot + MUSCLE CLEAN + POWER CLEAN + NINJA CLEAN + CLEAN + JERK *no hook grip
    2[2+2+2+2+2+2]@barbell, 4-5[2+2+2+2+2+2]@40-50+% jerk-%, rest btw sets 2min

    EMOM20
    1. 5-8 box jump
    2. 5+5 DB push jerk in split jerk position
    3. 5-8 single leg glute bridge pullover *plate
    4. 8 hand release burpee
    5. rest

    *minuutin aikana n. 45s työ ja 15s lepo/siirtymä

    LOPPUAIKA KEHONHUOLTOA!

    video: DB push jerk in split jerk position

    video: single leg glute bridge pullover

    video: hand release burpee

  • WOD 10/11/23 Workout