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

  • "Omatoiminen WOD" Workout

    A.
    1.) Easy row ~3min

    2.) 2 rds:
    12 Air squat
    12 One hand swing
    12 Turkish Sit up

    3.) Mobility

    B.
    EMOM x20:
    1. Row (10-15cal)
    2. Burpee over box (6-12)
    3. KB swing (10-15)
    4. Rest

    C.
    Cool down:
    1.) Easy row ~3min
    2.) Mobility

  • Partner row Workout

    200 cal row parin kanssa

    Timecap 16min

  • Extra Credit 13-03-2018 Workout

    1a) Seated DB Lateral Raises: 3 x 15. Rest 30s.
    1b) Banded Face-pulls: 3 x 25. Rest 30s.

  • 30.3.2018 Workout

    WHAT TO DO?
    -Do a WOD you missed
    -Active recovery
    -Mobility
    -Work on weaknesses (accessory workout)
    -Socialize and HAVE fun!

  • Barbell metcon Workout

    3 rounds:
    10 Squat Clean 40/30kg
    10 STOH

    3 rounds:
    8 Squat Clean 50/35kg
    8 STOH

    3 rounds:
    6 Squat Clean 60/40kg
    6 STOH

    This is for time, no rest between rounds.

  • KB work Workout

    12min EMOM:

    1) 10m KB Front Rack Walking Lunge
    2) 10 Double KBS (eyelevel)

  • Weightlifting I. Strength

    5sets of
    2 Hang Squat Clean + 1 Split jerk

  • Endurance WOD Workout

    Every 2 minutes for 40 minutes (4 sets):
    Station 1: 10 burpees + DB thrusters rest of the time
    Station 2: max DU’s
    Station 3: rest
    Station 4: Row for calories
    Station 5: 60s HS hold

  • 28.3.2018 Workout

    etukyykky 2RM

    raakatyöntö te -otteelle + valakyykky

    6x3+1@80-90 (tempaus)

    Te irrotus polvelle pito 5 sek. + ojennus
    6 x 2 + 1@85-100%

  • 27.3.2018 Workout

    Eilinen tai:
    Maastaveto korokkeet jalkojen alle 5cm
    3x5@75-80%
    3x3@82-88%
    Rinnalleveto + etukyykky + työntö
    8x 1+3+1@70-82%
    Varpaat tankoon 50kpl