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

  • OPTIONAL Workout

    2-3rounds:

    20-30s hollow hold
    30-60s kb front rack hold

  • Conditioning Workout

    Partner wod ( You GO, I GO)
    Buy in : 100 wall ball @9/6kg

    Then 5 rounds of
    10 HSPU strict
    20 kipping Pull up
    30 Double under each
    40 alt. Dumbe Cl&jerk @22,5/15kg

    Cash out : 100 wall ball @9/6kg
    Timecap : 32 mins

  • SKILL Workout

    Bar Muscle up

    E2MOM, 5 rounds
    1-7 Bar MU
    5 Deadlift (70% 1rm)
    * -mavessa lisää painoa edelliseen viikkoon*

  • 6.3.2024 BasicWod Workout

    50 min Basic Endurance @ HR Zone 1-2

    8 Minutes Any Machine
    20 Banded DeadBugs
    20 Plank position Shoulders Taps
    8 Minutes Any Machine
    10+10 Suitcase Deadlift
    15 Arc Ups

  • 6.3.2024 Clean & Jerk Workout

    Block power clean and jerk

    8 x 1+2 @ 65+% of 1RM power clean and jerk, go every 2:00

  • Laskettelu Workout

  • 5.3.2024 Deadlift Strength

    Deadlift

    Build to a heavy set of 4 (H4) for the day @ RPE 8 (80-85%)
    +
    2 x 6-8 @ 85-90%H4

  • Painonnosto tekniikkatunti Workout

    Painonnosto tekniikkatunti

  • Treeni 2 Workout

    Warm Up
    Ota omat yleislämmöt ja mobilityt, testaile liikkeet läpi. Käytä maksimissaan 2 laitetta
    tänään harjoituksissa. Ei soutua.

    Long CF Metcon
    Metcon&Skill
    2 rounds
    2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
    2 min: every 30-40s perform 2-3 devils presses with 2x dumbbells
    2 rounds
    2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
    2 min : every 30-40s perform 4-6 high box jump overs @60/75cm (muista turvallisuus ettet mee nuri)
    2 rounds
    2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
    2 min : every 30-40s perform 6-8 double db deadlifts
    2 rounds
    2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
    2 min : every 30-40s perform 1-3 ring muscle ups
    2 rounds
    2 min : easy bike erg / air bike / ski erg / jog / sledge push light weight
    2 min : every 30-40s perform 10-20 double unders

  • Accessories Workout

    3-5 rounds:
    10 Rower Slider Hamstring Curls / :30 Heel Bridge Hold
    15+15m Mixed KB Front Rack / Suitcase Carry24/16kg
    - Rest 1min btw rounds