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

  • 4 sykkeet Workout

    With running clock (total 30 min)

    3 min time:
    10 cal bike
    10 lunges 42.5/30kg
    10 box over

    6 min time:
    20 cal row
    20 thruster 42.5/30kg
    20 sit-up

    9 min time:
    30 cal bike
    30 lunges 42.5/30kg
    15 box over
    15 push-up

    12 min time:
    40 cal row
    20 thruster 42.5/20kg
    20 sit-up
    20 bar over burpee
    20 cal row

    Tulos on viimeisen sykkeennoston aika.

  • Pe 5.2.2021 sheiko 15/18 Workout

    Kyykky 8x50%, 6x60%, 4x70%, 3x80%, 2x85%, 1x90%, 10x50%

    Penkki 8x60%, 6x70%, 4x5x80%, 2x6x70%

    Soutu 2000m
    -aikatavoite 8min :)

  • Gymnasty skills Workout

    EMOM 16
    1) 8-12 Kipping/Butterfly C2B
    2) 40s Hollow rock
    3) 5-15m HS Walk
    4) REST

  • Bike conditioning Workout

    Ride at 105% of 3 min avarage pace
    5 x 2 min
    1:1 rest

  • HSPU & Chin up Workout

    4 Rounds:
    Strict HSPU (4+4) V.2
    Rest 1min
    C2B chin up/chin up (4+4) V.2
    Rest 1min

    Toistojen 4+4 välissä 30s lepo. Huomio toistoreservi!
    Skaalaa HSPU:u deficittinä boksilta.

  • Pull-ups Workout

    3 Rounds:
    9 Pull-ups
    Rest 1:00
    6 Pull-ups
    Rest :45
    3 Pull-ups
    Rest 2:00 btw rounds
    - Goal is to go unbroken.

  • Snatch Strength

    6 Sets of Squat Snatch
    Set 1: 3 @65%
    Set 2: 3 @65
    Set 3: 3 @65
    Set 4: 3 @65
    Set 5: 2 @75
    Set 6: 1 @80

    • Rest 2-3min btw sets

  • Sunnuntai 7.2. Workout

    Mobility

  • KB carry Workout

    3 Rounds:
    15sec/15sec Mixed carry (Farmers and front rack)
    30sec Rest
    15sec/15sec Mixed carry (Front rack and OH)
    30sec Rest
    15sec/15sec Mixed carry (Farmers and OH)
    60sec Rest

  • Uintia Workout

    Vapaauintia