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

  • Sunnuntain Pitkä Workout

    4x YGIG 10min (2kierrosta)

    1)
    500m/1000m koneella
    2min 10 kevyttä seinäpalloa + submax lapaveto + submax Lankku (samaan aikaan)

    2)
    12 boxin ylitystä askeltaen
    10 R-ranka ojennusta boxilla (samaan aikaan)
    5+5 Yhden jalan mave
    1min Viivajuoksu/hölkkä

    Loppuun 12min:
    Dynaaminen liikkuvuus

  • INTERVALS Workout

    4-5rounds:

    30s On / 30s Off
    1) Db snatch
    2) ttb
    3) wallball
    4) ski

  • WOD Workout

    As many reps as possible in 20 mins of:
    50 Double Unders
    6 Wall Balls, 9/6 kg,
    3 Burpee-to-Targets
    50 Double Unders
    12 Wall Balls, 9/6 kg,
    6 Burpee-to-Targets
    50 Double Unders
    18 Wall Balls, 9/6 kg,
    9 Burpee-to-Targets
    ...

    Continue adding 6 Wall Balls and 3 Burpee-to-Targets until time expires.

  • C2 Triathlon Workout

    6K Assault bike/8K Watt bike
    4km row
    2km ski erg

  • Voimanosto: ma 30.12.2024 ylimeno 6 koko kroppa Workout

    Jefferson Curl 3x20

    SitUps 3x20

    Vipunostot taakse 5x20

    Vipunostot sivuille 5x20

    Kulmasoutu käsipainoilla 5x15
    -🍑 kiinni seinässä!!

    Maastaveto 50x50% afap

  • Szilveszter WOD Workout

    Teams fo two,
    31min AMRAP

    Buy in 2025m row

    Then AMRAP (YGIG)
    20 burpee
    24 box jump
    12 pull up
    31 air squat

  • Day 63 Workout

    Rest & Recover

  • 30.12.2024 BasicWod Strength

    Back Squat

    5 x 2 ~85% across same weight

    Go every 3:00

  • Painonnosto Workout

    Tempaus

  • 30.12.2024 Squat & Chin-Ups Strength

    Alternate A1/A2

    A1. Back squat- Build to a heavy triple (H3) for the day, Rest 1:00-1:30 before A2

    A2. Strict chin-up – 4 x 3-5 @ 3/2/1/0 RIR, rest 2:00 before A1

    – Build to a heavy triple (H3) for the day ( = heavier than last week)
    – No back-off reps this week