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

  • Morning Intervals Workout

    4x 3min ON/1min OFF
    +
    4x 2min ON/1min OFF
    +
    4x 1min ON/1min OFF

    Row
    BikeErg
    SkiErg
    Echo Bike

  • 9.4.2021 SQUAT STRENGTH PROGRESS 13/12 Workout

    Kehonhuolto viikko - omatoimina venyttely, mobbailu, lenkkeily, hieronta -

    LÄMMÖT

    HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
    2 rounds:
    8 + 8 Hip Extension And Flexion On Bench With Band
    20+20 Chinese Side Bends (nosta kuormaa kylkeä pitkin kohti kainaloa, vuorokäsin)
    8 + 8 One Leg Glute Bridge Pumping (tunne pakarassa, kantap. lähellä pakaraa)

    1-2 rounds: Clean (Cl) Grip
    3 x [Cl Start Position Forward & Backwards Balance Eyes Closed + Cl Eyes Closed]
    3 x [2s Stop Above Knee Power Clean + Clean]
    3 x [Clean Pull + Muscle Clean]
    3 x [Chest Clean + Hip Clean + Clean Above Knee + Clean Below Knee]

    KAPEA TAKAKYYKKY (jalat norm. kapeammalla)
    3@50%, 3@60%, 3@65% pal. 2-3min

    LEVEÄ TAKAKYYKKY (jalat norm. leveämmällä)
    4@55%, 4@65%, 4@70% pal. 2-3min

    CLEAN + FRONT SQUAT + SPLIT JERK
    4[1+2+3]@nousu 60% pal. 2min

    VAUHDITON PITUUSHYPPY 3x1 (kirjaa tuloksen ka ylös) pal. 2 min

    TY-VETO, 5 cm KOROKKEELLA (½-ote)
    4@70%, 3x4@80 ty-% pal. 3min

    KEHONHUOLTOA n. 20 min kts. monisteet vapaa valintainen väline, rulla/pallo/tanko/kuminauha

  • Lepopäivä Workout

    Rest day - what did you do?

  • Saturday Madness Workout

    For time with a partner:
    100-80-60-40-20
    Wall Balls @9/6kg
    Calories Rower
    120 Meter Crossbody Carry

    *Switch sides on the Carry at the halfway point.

    – Goal: Sustainable Pace, strategize with your partner to complete intervals that enable you to keep your output consistent.

    Timecap 35:00

  • Karen Workout

    150 Wallball for time

  • WOD Workout

    4 rounds for time;
    15 Power Snatch @ 35/25kg
    15 Lateral Burpees Over the Bar

    Rx+: 42.5/35kg
    Timecap 9:00

    Extra:
    Single leg Glute Hip Trust
    4 x 10-12 each. Rest 60s.

  • Assault bike from 50 to 10 Workout

    50-40-30-20-10 cals for time
    Rest 1:1 ratio

  • Conditioning 14-08-2021 Workout

    For time with a partner: 100-80-60-40-20
    Wall Balls (20/14#)
    Calories Rower
    120 Meter Crossbody Carry

    *Switch sides on the Carry at the halfway point.

    – Goal: Sustainable Pace, strategize with your partner to complete intervals that enable you to keep your output consistent.

    Timecap 35:00

  • Sotilaspenkki Strength

    EMOM3 x 5

    Sotilaspenkki x 5
    50-60%
    Istumaannousu x 10

  • 4 Sets of AMRAP 3:30 Workout

    200m Skillmill Run
    16/12cal Row
    Max Burpees over rower (lateral)
    - Rest 1:30 btw AMRAPS

    Score: Total burpees