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

  • 3x2 Front Squat Strength

    3x2 Front Squat @80%
    - Rest 2min btw sets

  • Metcon Workout

    12-9-6
    echo
    bmu / scaled c2b or pull up

    • 5 D-ball clean after each round @ M: 60-70kg / W: 40-50kg

    rest 5min

    15-12-9
    echo
    c2b / scaled pull up

    • 5 D-ball clean after each round@ M: 60-70kg / W: 40-50kg

    rest 5min

    For time:

    30/20cal echo / ALL OUT!!

  • 12.6.2024 BasicWod Workout

    20 Minutes Accessory Workout :

    15 Weighted Sit-Ups
    3 Strict Pull-Ups ( Weighted )
    5+5 Front Foot elevated Lunges ( DB´S or KB´S )

    rest as needed between movements

  • WOD, accessory Workout

    3 sets for quality:
    dual DB Romanian deadlift x 8-12
    30 s rest
    single arm ring row x 8-12 (per arm)
    30 s rest

  • 24.6.2024 Snatch Strength

    Snatch

    6 x 2 @ 74-79%, E1:15
    4 x 2 @ 79-84%, E1:30

  • 24.6.2024 EMOM 5 Workout

    Muscle snatch + snatch balance

    5 x 1+1 @ 50%+, EMOM

  • Snatch pull Strength

    4x3 Snatch Pulls @100% of 1RM Snatch
    - Rest 2min btw sets

  • Conditioning Workout

    15-12-9-6 for time:
    - Cal Ski
    - Alt. DB Hang Snatches 22,5/15kg
    - Burpee Over DB

  • 22.6.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Koneistamo masters 23062024 Workout

    Warm-up (toinen polkee kun toinen tekee liikkeitä)
    8min
    Bike erg
    Air squat 10
    Burbee 4

    8 emom back squat 60% max
    4

    Every 1,30 x 5 (molemmat tekevät)
    60%-70% max
    Power clean 3

    Höykytys 45min
    Echobike 60
    Row 60
    Ski-erg 60
    Run 300m (skaalaus boxihyppy 6 ja loppuaika askellus sen aikaa kun toinen juoksee)