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

    8× 6min

    1) Kone

    2) 8-10 toistoa liike
    Dead bug
    Kuppipito 20s
    Yhden jalan lantionnosto

    3) Hölkkä

    4) 8-10 toistoa liike
    Karhusta kobra
    Lapaveto + rento roikunta
    Rintalihasten venytys 20s/puoli

  • 5 kierrosta: Juoksua ja kahvakuulailua Workout

    5 kierrosta aikaa vastaan:
    • 800m juoksu
    • 20 swingi (amer.) (N 16kg / M 24kg)
    • 10/10 kahvakuulatempaus (N 16kg / M 24kg)
    • 10/10 kahvakuularinnalleveto & työntö (N 16kg / M 24kg)

  • Conditioning Workout

    6 x 4 min AMRAP/ 2 mins rest
    30 double under
    15 WallBall @9/6kg
    30 Russian swing @24/16kg
    15 box jump@60/50cm

    Goal: 2+ rounds each set

  • OPTIONAL Workout

    2-3 rounds:

    30+30m s.a farmer carry
    10 weighted hip extenson + 10s hold
    40-60s D ball hold

  • 23.5.2024 EasyWod Workout

    AMRAP 10

    Run 400m
    20 Squat w/ Kettlebell 24/16kg

  • Fort Mono Workout

    E90s x16
    a) fort diemerdam 1 flow
    b) monostructural

    Huomioita: Koneita voi ajaa aikalailla koko 90s ajan, koska flow:sta jää hyvin lepo/vaihtoaikaa.
    RPE 6-8

    Kb flow:

  • STAMINA Workout

    For Time
    run 4.8km (3 kierrosta hallipussia)
    skaalattu run 3.2km (2 kierrosta hallipussia)

    • -treeni kokonaan ulkona*

  • Narrow bench press 4x6 Strength

    Kapealla otteella tiukasti.

  • 21.5.2024 EMOM 16 x 2 Workout

    EMOM 16 (0:40/0:20)

    1) (cal) Row
    2) (cal) BikeErg
    3) Lateral burpees over rower
    4) Rest

    – Rest 3:00 before part B –

    EMOM 16 (0:40/0:20)

    1) (cal) Echo bike
    2) (cal) SkiErg
    3) KB clean & jerks @ 2 x 24/16 kg
    4) Rest

    Pace. The intent is to push hard (but still repeatable, NOT all-out pace) on the 40-sec work intervals, then recover in the remaining 20-sec each minute.
    Adaptation. Improve your threshold capacity and movement consistency under fatigue.

  • Painonnosto: 1RM Snatch Balance Strength

    Test your max