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

  • EMOM30 Workout

    1. 1-3 MU
    2. 15 Thruster @20/15kg
    3. 30sec Ring plank hold
    4. 14 Alt. DB snatch @17,5/12,5kg
    5. 40sec Bike/Ski/Row

    Ideana on olla "palauttava" treeni, joten tee sen mukaan.
    RPE 6

  • Assault Baseline Workout

    “Assault Baseline”
    - 60 cals Assault
    - 50 Air squats
    - 40 Ab-mat sit-ups
    - 30 Push-ups
    - 20 Pull-ups
    - 10 Burpees

    Should be performed every 6-12 weeks.

  • Row intervals Workout

    3 Rounds:
    750m 5K pace ( VK1-2 alue)
    15sec
    500m 2K pace (VK2/max kestävyys alue)
    30sec Rest
    250m 1K Pace (Max kestävyys alue)
    3min Rest

    Tavoite säilyttää sama vauhti kaikissa kierroksissa.

    Cool down 10min. Easy Row/bike HR 60-65%

  • GRACE Workout

    For Time:

    30 x Clean and Jerk

    Rx= 61kg/43kg

    Painoihin skaalausta oman kunnon mukaan :)

  • "3 Wise Men" Workout

    3 x AMRAP with 2 min rest between

    W:
    AMRAP 4 min @10/8
    5 Am. KB-swings
    10 Bodybuilders
    AMRAP 4 min
    10 Russian KB-swings
    20 Standing Ring Pullup
    AMRAP 4 min
    10 bodybuilders
    30 Air Squats

    Y:
    AMRAP 4 min @20/10
    5 Hang Power Snatch
    10 Bodybuilders
    AMRAP 4 min
    10 Power Cleans
    20 Standing Ring Pullup
    AMRAP 4 min
    15 bodybuilders
    30 Air Squats

    O:
    AMRAP 4 min @30/20
    5 Hang Power Snatch
    10 Bodybuilders
    AMRAP 4 min
    10 Power Cleans
    20 Jumping Ring Pullup
    AMRAP 4 min
    15 bodybuilder over bar
    30 bumper OH-squat 10/5

    b:
    AMRAP 4 min @45/30
    5 Hang Power Snatch
    10 Burpees
    AMRAP 4 min
    10 Power Cleans
    20 Jumping Ring CTB Pullup
    AMRAP 4 min
    15 bodybuilder over bar
    30 bumper OH-squat 10/5

    P:
    AMRAP 4 min @52,5/35
    5 Hang Power Snatch
    10 Burpees
    AMRAP 4 min
    10 Power Cleans
    20 Pullups
    AMRAP 4 min
    15 bodybuilder over bar
    30 Wall Balls 9/6

    B:
    AMRAP 4 min @60/42,5
    5 Hang Power Snatch
    10 Burpees
    AMRAP 4 min
    10 Power Cleans
    20 Pullups
    AMRAP 4 min
    15 bodybuilder over bar
    30 Wall Balls 10/6

  • WOD “Fight gone bad” Workout

    "Fight Gone Bad!"
    Three rounds of:
    1:00 Wall-balls 20/14#
    1:00 Sumo deadlift high-pull, 75/55
    1:00 Box Jump, 24/20
    1:00Push-press, 75/55
    1:00 Row (Calories)
    1:00 rest

    *score is total reps

  • Warm up and strength Strength

    3 rounds
    0/8 cal bike or row
    10 air squats
    5 inchworms

    Backsquat
    E2MOM x 5
    10@50%
    8@60%
    6@70%
    4@80%
    2@85%

    Go until you find a 1RM

  • Kunnon kiertoharjoittelu Workout

    Liikkeet
    1. Etunojapunnerrus
    2. Kahvakuula kyykky
    3. Vatsat
    4. Kahvakuula tempaus
    5. Burpee
    6. Kahvakuula rinnalle veto ja ylöstyöntö
    7. Tellu eli askelkyykky hyppien
    8. Kahvakuula etuheilautus
    9. Vuorikiipeilijä
    10. Kahvakuula askelkyykky valassa

    rx 24 kg/ 16 kg

    Kierros 1 ja 2
    Työaika 30 sek ja lepoaika 30 sek

    Kierros 3
    Työaika 45 sek ja lepoaika 15 sek

  • Warm up Workout

    Warm up 2 rounds:
    Prone snow angel 10
    Plate halo 10/10
    Dead to active hang with chin up grip 10
    Banded pull apart 10
    Bandel pull 10
    Ring face pull 10
    Scin the cat 2

  • 19.12.2020 Workout

    EILINEN / LEPO / 60 min PK-LENKKI