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

    50min ajan laadukkaasti

    4min Kone
    6+6 Dead bug
    10-20s kuppipito
    7 Kevyttä seinäpalloa
    7 Burpeeta ilman hyppyä
    6+6 Sivutaivutus
    6+6 YJ-Mave
    4min Kone
    Kumpparilla 6-8×:
    Ulkokierto
    Sisäkierto
    Soutu

  • NBT Workout

    1min on 1min off
    3 rounds

    1. 2 Rope + MR T2B
    2. 40 DU’s + MR Pull ups
    3. 2 Snatch + MR BOB 40/60kg
    4. 4 C&J + MR BMU/rmu 40/60kg
    5. 8 pistol squat + MR hs walk
    6. 8/6 cal AB + MR hspu
    7. 6 Front squat + MR Ring dip 40/60kg

  • WOD 27/11/24 Workout

  • WOD 29/11/24 Workout

  • FOR TIME Workout

    FOR TIME:

    21-15-9

    hang power snatch @40/30kg
    pull up
    .
    .
    SCALED FOR TIME:

    15-12-9

    hang power snatch @40/30kg
    pull up / or 21-15-9 jumping pull up

    TARGET UNDER 4MIN, TIME CAP 6MIN

  • OPTIONAL JERK TECHNIQUE Workout

    5-6sets:

    1 push press + 3 jerk

    EMOM / or e75s

  • Pe 22.11.2024 kisa: penkki + kyykky Strength

    Penkki 3x1 (85-90-95%)

    Kyykky 2x2x80%

    Penkki 4x4x75%

  • Treeni 3 (TO) Workout

    Warm Up
    20 min foam rolling

    Recovery Wod
    2 rounds
    24/20 cal rowing recovery pace
    10 tempo barbell z-press 15/20kg barbell only
    10 LU-raises with 5kg plates
    10 good morning with barbell 20kg

    2 rounds
    24/20 cal ski erg recovery pace
    10+10 single arm kb swings 12/16 kg
    10+10 banded trunk twists on static lunge hold
    :45 blackburn

    2 rounds
    24/20 cal bike erg
    15+15m single arm bottom up carry with kb 8-12 kg
    20 banded air squat
    :20 hollow body hold

    Cool down
    10 min lowerbody mobility.

  • Treeni 1 (ma tai ti) Workout

    Warm Up
    2 sets
    20-30 plate hops
    10 gtoh + halo with plate
    5-7 burpees to plate
    :40 plank hold

    Metcon (zone 2 pace)
    2 rounds
    3-4 min rowing + 3-5 wall walks
    3-4 min ski erg + 30-40m per side sandbag carrying on shoulder R/L / other round bear hug carrying
    3-4 min bike erg +2-3 rope climbs
    aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

    Accessory/gymnastics
    9 min emom
    1) double unders x 30 seconds
    2 min : 6 sb bear hug squats / 4 min : 4 sb cleans / 6 min : clean + squat sb on shouder + 1 rep per side
    3 min : 10 ttb / 6 min : 10 c2b or pull ups / 9 min 3-5 bar muscle ups

  • Day 67 Workout

    Rest & Recover