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

  • 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

  • 5.3.2024 Thrusters Strength

    Thruster

    3 x 4 @ 65-75%, E1:00-1:30
    2 x 8 @ 60-70%, E1:30-2:00
    1 x 16 @ 50-60%

  • EASY: Kb AMRAP Workout

    AMRAP10 w/ single KB:
    8 hang clean, R
    6 front squat, R
    4 stoh, R
    -rest 15-30s-
    8 hang clean, L
    6 front squat, L
    4 stoh, L
    -rest 15-30s-

  • Auran Skills Workout

    Käsilläkävely&C2B✨✨

  • 3.3.24 Perfo Workout

    2.3.24 Perfo

    24.1 lajin läpikäynti plus nopeat tipsit

    Peruslämppä

    Nopeus

    24.1 verryttely

    Open 24.1

  • STRENGTH (Ring row 4x10) Strength

    Ring row 4x10
    * -rest 2min*

  • La 24.2.2024 penkki2 Strength

    Sotilaspenkki 3x6x65%
    -3s stopit
    -ala-asennossa paineet pois

    Facepulls 3x20 / käsi
    -yhdellä kädellä

    Takaolkapääsoutu 3x20

    Lankkusoutu kumpparilla 3x20 / puoli

    Vipunostot maaten 3x20