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

  • MOVEMENT: Machines, hip & shoulder care Workout

    For Quality w/ partner for 30min, alternate between a & b:
    a) machine @ zone 2
    b) 2 rounds of Squat Circuit
    2 rounds of Halo Circuit
    5-10+5-10 plank wall walk
    - ota kahvakuulaan rohkeasti painoa haloon

    RPE 6 / zone 2.

    Squat circuit (1 rd):
    Forward lunge, L
    Cossack squat, L
    Step back lunge, L
    Curtsy lunge, L
    air squat
    Forward lunge, R
    Cossack squat, R
    Step back lunge, R
    Curtsy lunge, R
    air squat

    Halo circuit (1 rd):
    1+1 tall kneeling halo
    1+1 half kneeling halo, L
    1+1 standing halo
    1+1 half kneeling halo, R
    1+1 kneeling halo
    - jos ongelmia polvien kanssa -> standing halo 10+10

  • Morning Intervals Workout

    EMOM 30 min (alternate between A and B, 3 rounds of each)

    A.
    1. 10 . 10 Wall Balls
    2. 10 . 10 KB Swings
    3. 4 . 4 Burpee over rower
    4. 8/6 . 8/6 Cal Row
    5. Rest

    B.
    1. 10 . 10 Wall Balls
    2. 7/5 . 7/5 Cal Ski
    3. 4 . 4 Single Arm Devil Press
    4. 8/6 . 8/6 Cal "Bike"
    5. Rest

    . = Rest until 30 sec and then start your second set

    Movement efficiency EMOM, you should do each movement in 2 sets where you start the first set at 0:00 and your second set at 0:30.

  • EMOM 20 Workout

    EMOM 20
    1) 8 Goblet Squats (2sec at bottom)
    2) 20sec/20sec Copenhagen Plank
    3) 16 alt weighted Reverse Lunges
    4) 8/8 Single Leg KB Deadlifts
    5) Rest

  • Tabata core Workout

    4 x Tabata

    Scissor Leg Raises
    Full Leg Raises

    Lying Leg Crosses
    V Sit Crunches

    Kickback Leg Ins
    Plank Side Knee Ins

    Mountain Climbers
    Ankle taps

  • Ke 2.10.2024 kisa: maastaveto Strength

    Maastaveto 3x1x85%

    Pendlay Row 5x5
    Seal Row 5x10
    Yhden käden soutu 5x20 / käsi
    -valitse yksi, vaihtuu viikottain

    Sivutaivutus 5x20 / käsi

  • Voimanosto: ti 1.10.2024 kyykky Strength

    Jefferson Curl 3x20

    Sit Ups 3x20

    Kyykky 5x6x70%

    Bulgarian Split Squat 3x20 / jalka

  • Treeni 1 Workout

    Warm Up
    2-3 sets
    1-2 min air bike
    5-10 tempo goblet squat
    5-10 kb bottom up press R/L
    5-10 single arm ring row R/L OR ring row
    5 seated box jumps / box jumps (sharp)

    Strenght
    Thrusters 5x5reps@65-75% of 1rm
    go new set every 2-2.5 minutes
    Weighted Strict Chin Ups 5x5reps@40-50% of 1rm
    go new set every 2-2.5 minutes
    you can go this also as superset and then go new set for every 2.5-3 minutes.

    Metcon
    2 rounds for time
    20/16 calories of air bike
    20 Pull Ups
    rest 3 min
    2 rounds for time
    16/12 calories of air bike
    15 Chest to Bar
    rest 3 min
    2 rounds for time
    12/9 calories of air bike
    10 Bar Muscle Up (Burpee Pull Up)

    Masters 45+/scaled reps for pull ups/c2b/bmu or bpu are 16-12-8.
    time target per set is 3-5 min
    6 min time cap on each part. so max total time 24 minutes .

    Accessory Work
    2-3x12 reps of walking lunges with dumbbells farmers hold, you choose weight
    2-3 x 6 double db z-press
    2-3x15-20 reverse hypers / ghd back extensions
    rest as needed

  • Gymnastics holds Workout

    20s on / 20s off for 5 rounds:
    a) ring support (10s top, 10s bottom)
    b) top of a pull up hold
    c) copenhagen plank, L
    d) copenhagen plank, R
    e) rest

    Ennen treeniä ring supportin tekniikkaa.

  • 27.9.2024 LIGHT-MODERATE-HEAVY WEEK 9/10 & PROG II - SUBMAXIMAL WEEK 11/12 Workout

    MODERATE DAY 27/30

    WARM UP n. 15min

    no shoes

    TEE OMAT TAI

    YOGA WORKOUT /side *hold each pose for 10 seconds
    FORWARD BEND
    WARRIOR I
    WARRIOR II
    TRIANGLE
    SIDE STRETCH
    REVOLVING TRIANGLE
    HALF MOON
    WARRIOR III
    EXTEND BIG TOE HOLD
    DOWNWARD DOG
    LOW PLANK
    COBRA POSE
    CHILD POSE

    2 rounds

    10x/side 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN
    5x/side SPLIT SQUAT ALT KB/plate HIP to HALO
    5x/side BANDED ALT STRAIGHT ARMS ROTATION OF THE SPINE BACKWARDS AND FORWARDS with SQUATTING
    15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

    video: 1-ARM STRAIGHT ARM BANDED LAT PULLDOWN

    video: SPLIT SQUAT ALT KB/plate HIP to HALO

    video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS
    https://www.instagram.com/p/C9fh42eI-hX/?img_index=1

    SNATCH
    3x3@barbell, 2x3x@50%, 2x1@60%, 2x1@70%, 1@75%, rest btw sets 2min

    CLEAN + JERK
    2-3x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 2x1x[1+1]@70%, 2x1x[1+1]@75%, 1+1@80%, jerk-%, rest btw sets 2min

    BLOCK BACK SQUAT °90
    3@50%, 2x3@60%, 2x2@70%, rest btw sets 2min

    SUPERSET: quality

    3 rounds: NO SHOES

    10 BACK EXTENSION
    30+ CRUNCH

    Rest as needed

    KEHONHUOLTOA!

    Video: CRUNCH

    PROG II - SUBMAXIMAL WEEK 11/12

    SM KUUSANKOSKI pe-su 4.-6.10.2024

    MAXIMAL DAY 33/36

    SNATCH
    2x3@barbell, 1@MAX work to a heavy single, if you have energy, otherwise on the way up 2 kilos below the starting weight, sn-%, rest btw sets 2min

    CLEAN + SPLIT JERK
    2x2x[1+1]@barbell, 1+1@MAX work to a heavy single, work to a heavy single, if you have energy, otherwise on the way up 5 kilos below the starting weight, jerk-%, rest btw sets 2min

    FRONT SQUAT
    2@80%, 2@85%, 2@90%, fs-%, rest btw sets 3min

    SUPERSET: quality

    3 rounds, no shoes

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

    Rest as needed

    KEHONHUOLTOA!

  • Power Clean 2 RM Strength

    Power Clean 2 RM