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

  • Ke 8.2.2023 kisa: maastaveto Strength

    Maastaveto 5x3x75%

    Jalan loitonnus kumpparilla 3x15 / jalka

    Etuheilautus yhdella kädellä 3x15 / käsi

    Bulgarin Split Squat 3x15 / jalka
    -kevyt (15-40kg)

  • Kankaanpään tori (031) Workout

    Amrap 45
    In teams of 3-4.
    You go I go.

    40 cal Ski
    40 cal bike
    40 cal row
    80 Du's ( scale pinkkuhypyt tai korkeat yksittäiset hypyt)
    40 Alt Db snatch (22,5/15)
    20 Burpee box jump over - wall walk box jump over

    Rest 2:00

    and start AGAIN.

    Moderate pace!

  • Partner row Workout

    For time
    3000 / 2500m row

    For mixed pairs: 2750m. TC: 14min

  • Endurance Workout

    Emom 40
    1. Row/Bike 12/10 cal
    2. Cyclist squat with medball x 20 (6/9kg)
    3. Kipping pull ups/jumping pull ups x 6 + Push
    ups x 10
    4. REST
    5. Ski/Row 12/10 cal.
    6. Double KB deadlift x 20 (2x20/24kg)
    7. Devils press x 6 + amrap burpee (1 x
    15/22,5kg)
    8. REST

  • Muscle/Strength RUUVIKATU Workout

    Maastaveto re grip n go 3x3 75-80%
    Yhden jalan maastaveto 3x7/jalka kevyehkö

    Pystypunnerrus kb 3x12 raskaahko
    pullover 3x12 haastava

    Kylkilankku 2 x max pito

    abmat sit up lisäpaino 2x20

    Bonus

    I-Y-T 2x10/asento

  • Rowing, DB thrusters and C2B pull-ups(main site Friday 171222) Workout

    3 rounds for time of:

  • NBT Workout

    EMOM 45 min
    1. 3-6 rMU/BMU/ 6-9 C2B/pull up
    2. 5 hang cluster 60/40kg
    3. 9 bar over burpee
    4. 40 DU
    5. 15 GHD Sit ups
    6. 10-20 kHSPU
    7. 12 Oh lunges (heavy DB)
    8. 10-16 T2B
    9. REST

  • 29.11.2022 BasicWod Strength

    Bench Press

    3-2-1-1-2-3

    Go Every 3:00

  • Pause Front Squat Strength

    7 sets
    1 pause front squat
    *5 sec pause bottom
    *New set every 75 sec
    *Build by feel

  • Treeni 2 Workout

    Treeni 2
    Warm Up
    3 rounds
    1:00 air bike
    10+10 half kneeling press @15kg
    10-15s l-sit hold on rings
    10 toe up RDL

    Strenght
    Push Press 10-8-6-4 reps @55-58-61-72%
    rest 1.5-2 min bwn sets. Fast and sharp lifting.

    Bench Press 10-8-6- and 1-2 sets of 4 reps @50-58-65-70%
    rest 2-2.5 min bwn sets

    Metcon
    30/24 can Air Bike
    then 3 rounds
    7 devils press @12.5-15/17.5-22.5kg's
    7 sandbag cleans @35/45kg
    then

    15/12 cal Air Bike
    time target sub 8-10 minutes

    Accessory Work
    3x15 pinch plate press @10/15kg (purista painoa, aktivoi rintaa)
    3x15/15 bicep curls @5-10/10-15kg's (vuorokäsin)
    Accumulate 60 alt leg v-ups (mahd nopeassa tahdissa)
    rest as needed

    Optional Extra
    20-30 min light pace cardio @55-65% of max HR easy pace cardio
    rest as needed