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

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Endurance WOD Workout

    4 rounds:

    From 0:00 min to 2:00 min: 15/12 cal ski + KB swings
    From 3:00 min to 5:00 min: 40 Double unders + bike (rest of the time)
    From 6:00 min to 8:00 min: 150 m run + sit ups
    From 8:00 min to 10:00 min rest

  • EMOM 15 min Workout

    EMOM 15 min
    2 Squat clean, pause 3" at start + 3" at catch
    2 Squat Clean, pause 3" at catch
    1 Squat Clean + Split Jerk

  • Front squat 6 R Strength

    Front squat, 6 repetitions

    Post five heaviest successful sets

  • Accessory Work Workout

    3-4 rounds, rest as needed:

    1) 10-20 Parallette Push-Up
    2) 6+6 Single Leg KB Deadlift
    3) 5+5m Banded March

  • 9.10.2018 Workout

    EMOM 20

    1 x Raakatempaus
    1x Kyykkytempaus

    Kuorma 40-70%

    Vuoro minuutein siis raaka & kyykky

  • 10/10/18 Workout

    Warm up(0:00-10:00)
    20 second rotations: 
    Jumping Jacks 
    Knee to Chest 
    Quad Stretch 
    Soldier Kicks 
    Active Samson 
    Active Spidermans

    then

    3 Walkouts 
    10 Sit-ups 
    2 Walkouts 
    10 Push-ups 
    1 Walkout 
    10 Air Squats

    Mobility(10:00-15:00)
    :30 sec pvc pass through
    1:00 min kb ankle stretch
    :30 sec narrow grip pvc pass through

    Teaching(15:00-35:00)
    Kettlebell swing skill/teach
    Putting kettlebell down between each:
    5 Kettlebell Deadlifts 
    5 Hip Pops (load back, squeeze glutes, arms passive)
    5 Russian Swings 
    5 Full Swings

    Grab Workout weight:
    5 Full Swings

    Toes to bar teaching/skilk
    5 Scap Pull-ups 
    5 Kip Swings 
    5 Knees to Chest 
    5 Toes to Bar

    Sandbag/plate run
    Leaning at the ankle to create a “falling” position that uses gravity to the athletes favor. Leaning at hip can cause back strain.

    Practice with a 100 meter unloaded then 100m loaded.

    Run through(35:00-40:00)
    5 Toes to Bar 
    5 Kettlebell Swings 
    50 Meter Wreckbag Run

    Metcon(20)
    15-10-5
    kbs 70/53
    ttb-mod as needed

    800m sandbag run

    5-10-15
    kbs 70/53
    ttb-mod as needed

    Optional(10)
    6x40m run
    4x2 bench-climb

    Finisher
    30 band pull aparts
    1 min s/a para per
    1 min hamstring stretch per
    :30 side plank per
    1 min plank

  • 10.10.2018 Strength

    Deadlift
    1x5@75%
    1x5@80%
    1x5@85%
    2x5@90%
    SO 3:00
    Ykkösnostoja, ei pomputella maasta!

  • 10.10.2018 Workout

    Päivän CF harjoite alhaalla.

  • 2.10.2018 Workout

    Juoksevalla kellolla

    AMRAP 8
    12+12 DB Snatch 30/25/22,5/20/17,5kg
    8 HSPU (max leveys 70cm) kämmenten ulkoreuna
    Find 1RM on 10 minutes
    clean + front squat + jerk + back squat
    for time
    15-12-9
    c2b
    cal row