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

  • JATKO: voimatempaus+punnerrus NT+valakyykky, (3+3+3)x4 x 50% Strength

    voimatempaus+punnerrus NT (niskan taka)+valakyykky, (3+3+3)x4 x 50% (tempaus maximista)

  • Endurance WOD Workout

    Stations
    5 rounds 45 sec work/ 15 sec transition

    1- burpee to OH press
    2- sit ups
    3- pull ups
    4- row for calories or skier
    5- slam ball
    6- air squats

  • The Deck Of Cards Workout

    EMOM 55

    RUUTU=Goblet squat
    HERTTA=Weighted situp
    RISTI=Pull up / slow negative jumping pullup
    PATA=Superman
    JOKERI=1min. BURBEES!!
    ACE= 14

    Flip the cards over one at a time, do the prescribed exercise the number of times designated by the number on the card.

  • Kehonhuolto Workout

    Koko kehoa avaavaa liikettä
    Aktiivista ja passiivista venyttelyä

  • 8.1.2018 Workout

    morning extra

    for time
    work/rest 1:1

    row for calories
    75-50-35-25-15-10-15-25-35-50-75

    HR 75-85%

  • Skill work 15-20 min Workout

    Skill work 15-20 min
    - Pull ups (kippin, butterfly
    - toes to bar
    - chest to bar
    - HSPU (kipping, raaka)

    Valitse yksi liike ja harjoittele.

  • Onsdag 31/1 2018 Workout

    A: Practice HSPU
    B: 10min amrap
    3 Ball slam
    3 Burpees
    6 Ball slam
    6 Burpees
    9 ball slam
    9 burpees
    Etc...

  • Tisdag 30/1 2018 Workout

    A: Back squat
    E2M for 16min
    Build up to heavy single of today in 8sets, not a max single but a heavy one.
    B: partner WOD
    Alternate exercises
    4rft
    1: Row 500 Meters
    2:40m Walking Lunges with KB Farmer’s Carry (24/16 kg KBs)
    50 Double-Unders
    40m Walking Lunges with KB Farmer’s Carry
    Partner B may begin rowing as soon as Partner A vacates the rowing machine. Partner A must wait until Partner B is done with the lunge walk

  • Extrat Workout

    Extrat
    3-5 rounds for quality
    10 double KB lunge
    15 GHD sit-ups
    20 m heavy sled push

  • Conditioning Workout

    Every 5 minutes:
    A)
    1min Row
    10-20 Hand release push-ups
    8 Burpee box overs 60/50cm

    B)
    1min Ski-erg
    20-30 KBS 32/24kg (above eyes)
    10-15 Pull-ups

    C)
    1min Assault bike
    15-20 Ring rows
    40m Skillmill sledge push (max resist)

    Alternate btw a,b and c. Goal with the machines is to get 15/12cal. Choose your reps so that you can do them unbroken. Rest 2min after completing all 3 (a,b,c). Do total of 3 rounds, so its a 49min workout.