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

  • Lepopäivä Workout

    Rest day - what did you do?

  • Build it Workout

    3 rounds
    30/30sec sl stance kb around the body
    10+10 windmills

    3 rounds
    25/25sec banded side plank clamshell
    35sec miniband shoulder flexion with ext.rot

    With pair weighted march
    4 x 20-30sec on/ 1min off
    - barbell back rack walk

  • T2B tools & bodybuilding Workout

    EMOM24:
    a) T2B strength: Strict T2B / Incline strict T2B / Toes-to-rack
    b) see-saw db bench / floor press
    c) easy machine / rest
    d) T2B tech: T2B / T2B/K2E with box / s.l. T2B/K2E with box
    e) Gorilla row
    f) easy machine / rest

    RPE 7 - valitse toistot oman fiiliksen mukaan - työaika ~30-45s / intervalli.

  • Koneistamo Masters 02062024 Workout

    Outin ja Ainon jumppailut🌼

    Lämppä kaksi kertaa: juoksu + 10 + 10 askelkyykkyä käsipaino päänpäällä + 10 hollow rock

    Paritreeni:
    Parin yhteenlasketun iän verran toistoja kaikissa liikkeissä, esim Aino ja Outi 81 reps ja saa jakaa miten haluaa:

    HSPU 81 (skaalaus boxilla tai Press istuen) kun toinen tekee niin toinen bike erg

    1 min tauko

    Wall ball 81, kun toinen tekee toinen lankuttaa

    1 min tauko

    Pull ups 81, kun toinen tekee toinen soutaa

    1 min tauko

    TTB / skaalaus Abmat situps 81, kun toinen tekee toinen ehcobike

    Tässäpä mukava treeni
    T: O&A❤️💛

  • STAMINA Workout

    35min AMRAP
    20cal Ski
    400m run/walk
    20cal C2 Bike
    400m run/walk
    20cal Row
    400m run/walk
    20cal air bike
    400m run/walk
    * -tasainen RAUHALLINEN vauhti
    -syke max 150bpm*

  • Hang power clean 1rm Strength

    Hang power clean

    8x1 hang power clean Find Heavy

  • Strength 05-03-2023 Workout

    POST CONDITIONING STRENGTH
    3-4 SETS
    15 Barbell Curls*
    10 Tuck-Up + V-Up
    Rest As Needed B/t Sets

    • Option to switch b/t Supinated and Pronated Grip

  • Finisher 12-03-2023 Workout

    IN TEAMS OF 2 or 3
    FOR TIME
    150/125 Cal Row
    Alternate as needed to complete the total cals.

  • Conditioning 03-04-2022 Workout

    2-4 rounds for quality
    200 Meter Row/Ski or 400m Bike
    5 each KB Windmills
    5 each KB Clean + Reverse Lunge

  • Conditioning 09-07-2022 Workout

    AMRAP 30 min with a partner
    Buy in:
    10 Rope Climbs
    Then remaining time AMRAP:
    30 Cal Row
    30 Power Snatch (42,5/30 kg)
    30 Cal Row
    30 Thrusters (42,5/30 kg)

    – Goal: Challenging pace. Have fun today and keep BB load light! Split work however desired.
    Rx+: (52,5/35 kg)