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

  • 270322 Sunnuntai Workout

    HERO WOD

    "Nate"
    AMRAP 20:
    2 Ring muscle up
    4 handstand push-up
    8 KB swing 32/24

    Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

  • Morning intervals Workout

    5 min AMRAP of:

    10/7 Cal. Assault Bike
    8 DB Snatch 22.5/15 kg

    -Rest 2min-

    10/7 Cal. SkiErg
    10 Wall Balls 9/6 kg

    -Rest 2 min-

    12/8 Cal. Row
    10 Abmat Situps

    -Rest 2 min-

    10 Shuttle run (10m)
    12/8 Cal. BikeErg

    -Rest 2min-

    12/8 Cal Row
    5 Burpees Over Rower

    -Rest 2min-

  • Maastaveto Strength

    Maastavedon päivän tekninen maksimi.

  • Kettlebell Workout

    4 rounds
    max rep in 1 min

    Sumo DL high pull
    Goblet Thruster
    Am Swing
    Diamond Push-Up
    Close Stance RDL

    Rest: 2 mins

    Score: max rep of the 5 exercises / round

  • 23.3.2022 Basic Workout

    3 Giant Sets :

    8 Triceps press
    15 Tuck Ups

    Go Every 3:00

  • Push Jerk Strength

    Build to Heavy Set of 5
    Then..
    1x5 @ 90% of Heavy 5
    1x5 @ 80%

  • Hätähousu Workout

    21-15-9
    Box jumps
    Russian swing @24/18kg
    TC 05:00

  • Kettlebell Workout

    Amrap 8’
    10 x KB Hike ( dead stop russian swing)
    10 x alt Low Knee Up Down
    15 x KB V-Up

    Rest:2 mins

    Amrap 8’
    5-5 x Halo
    5-5 x Modified Crab Reach
    15 x KB Sit-Up Reach

    Rest:2 mins

    Amrap 8’
    10 x Bottoms-Up Goblet Press
    10 x Goblet Squat
    7-7 x Lunge Toy Soldiers

  • conditioning Workout

    EMOM 9
    1) 40s. cal ski
    2) 15 toes to bar
    3) 15 toes on plate RDL 2x 25/17.5kg

  • Conditioning Workout

    “Evil Cindy” in teams of 2

    AMRAP 12 mins
    5 C2b
    10 kipping HSPU
    15 wallball@9/6kg

    Other person double KB farmer hold @24/16kg

    2 mins REST

    AMRAP 10 mins
    5 burpee to plate
    10 box jump
    @60/50cm
    15 double under

    Other person double KB front rack hold @24/16kg

    2 mins REST

    AMRAP 8 mins
    5 wall walk
    10 Jumping pull up
    15 Jumping lunges alternating

    Other person double KB overhead hold@24/16kg

    If You put down the KBs, the partner must stop as well!