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

  • 5.1.2018 Workout

    Tangon kanssa kävelyt, tanko niskassa (lähtee lattiasta)
    6xrive + 6 askelta + 6 takakyykky + 6 askelta + 6 takakyykky AHAP
    SO 3:00

  • Tiistai 21.11 Strength

    Push press
    5-5-5
    3-3-3
    1-1-1
    5's @82%
    3's @87%
    1's @92%

  • Front squat Strength

    Front Squat
    5x4 (85%)

  • 1.1.2018 Ma Kyykky Strength

    Kyykky 2x10x65%
    Stoppi-kyykky 2x10x45%
    Vatsat 8x12-20
    Suorinjaloin mave 5x10-15

  • 3.1.2017 Workout

    morning extra:

    rowing 45 minutes

    HR 55-65%

  • Thrusters and Row 2018 Workout

    For time:
    Accumulate 2018kg with thrusters. You choose weight.
    Accumulate 2018m Rowing.

    You can row and do thrusters anyway you want.

  • BE - EAST WORKOUT Workout

    10 MIN T-PAIN TRX WARM UP

    (8 mins to set up & explain)

    3 Circuits, 4 ppl per Circuit

    8 MIN FOR TIME
    Each person is doing something different
    200 MB SLAM (25/40lbs) (50 per person)
    180 Burpees (45 per person)
    160 Prone MB Chest Throw (40 per person)
    140/ MB Plank Taps (35/ per person)
    200/ Mountain Climbers (50/ per person)

    2 mins off

    TAP ME OUT
    1 person holding elevated side plank for each distance of partners - alternate sides when needed. Last person to finish distance is the timer.
    ORDER ROW / RUN / SKI / HOLD
    Complete distances on ALL machines
    100m (0.06)
    150m (0.09)
    200m (.12)

    2 mins off

    BARBELLS ARE MY FAVOURITE - 4 BB stations - MAKE ROOM PPL
    BB bicep curl
    BB OH press
    BB Thruster
    BB REV LUNGE
    BB ROM DL
    BB ROW
    TRY NOT TO LET GO
    25 - 20 - 15 - 10 - 5

    CRY, Happy Tears :D

  • "Omatoiminen WOD" Workout

    1. Conditioning
      “DT”
      5 Rounds:
      12 Deadlifts
      9 Hang Power Cleans
      6 Push Jerks
      (70/50)

    2. Row Conditioning
      On the Minute x 12 (3 Rounds)
      Minute 1 – 20/15 Calorie Row
      Minute 2 – 17/13 Calorie Row
      Minute 3 – 14/11 Calorie Row
      Minute 4 – Res

  • Torstai 16.11 Strength

    Touch and go power cleans
    3 sets of 5 reps tng power cleans.
    Use 60% of 1RM. Rest 1 min after each set.
    No straps.

  • 29.12.2017 Workout

    Suorinjaloin mave

    8x3@55-65% takakyykyn ykkösestä