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

  • Core work Workout

    3 rounds: WOD: 20s on - 10s off, EASY: 15s on - 15s off
    a) L-sit hold (between kbs / boxes)
    b) Arch hold
    c) copehagen plank, right
    d) copenhagen plank, left

  • 25.2.23 Workout

    OPEN 23.2

    A)
    15min AMRAP
    5 burpee pull ups
    10 shuttle runs

    ——> lisää 5 toistoa burpee leuanvetoihin joka kierros

    Eli:
    Eka kierros: 5 burpee pull up, 10 shuttle runs
    Toka kierros: 10 burpee pull ups, 10 shuttle run
    Jne

    Viivajuoksu suoritetaan 8m välein, eli juokset 8m edes ja takas (16m yhteensä) joka vastaa yhtä toistoa. 8m edes takas siis kymmenen kertaa/kierros. Kosketa maata viivan takana kädellä

    Burpee pullup voi skaalata: burpee to target

    OSIO B ALKAA HETI OSIO A JÄLKEEN

    B)
    5min aikaa etsiä yhden toiston maksimi thruster (tanko lähtee maasta)

  • Painonnosto Workout

    Tempaus

  • OHS 4-by-4 Strength

    OHS
    4x4 - RIR 1-2
    - sets E2:30

  • 22.2.2023 BasicWod Workout

    For time :

    Row 500-400-300-200-100-200-300-400-500 Work/Rest 1:1

    Rest 3 Minutes

    Bike 1000-800-600-400-200-400-600-800-1000 Work/Rest 1:1

    TC 45

  • Rowing Intervals for open 23.1 (warm up) Workout

    4-5 sets Rowing for pace
    1min Rowing
    2min rest btw sets
    - Focus on your technic and pacing. Use your hamstrings, hips and back.
    - Start easy and increase your speed on every set

  • STAMINA Workout

    24min EMOM
    1.min Ergo cal
    2.min db snatch alt.
    3.min rest

  • 22.2.23 Workout

    E4MOM x5
    18 wall balls @9/6kg
    18/15cal bike
    12 db hang clean & jerks @2x22/14kg

  • Extra Credit 22-02-2023 Workout

    OPTIONAL FINISHER
    12 SETS :20 ON/ :10 OFF
    Sit-Ups
    Hollow Body Hold

    • Alternate movement each set

  • Treeni 3 Workout

    Treeni 3
    Omavalintainen lämmittely n.10min
    Easy pace Metcon
    50-60 min light run / fast walking @55-65 of max hear rate
    tai
    50-60 min perinteinen hiihto @55-65% of max hear rate
    tai
    50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
    of max heart rate.

    Grip Strenght (1 kerta viikossa grippitreeni siis tarkennuksena)
    3x30/30 plate pinch hold
    Accumulate 2 min hanging.