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

  • Linnamasters 2022, kuntosarja laji 3 Workout

    2’ syklit, total 14’
    Soutu 500/400m
    Lepo
    20 STOH (30/35/42.5kg)
    10m Shuttle run rest of remaining time (2’)
    Lepo
    20x 10m Shuttle run
    Max reps STOH remaining time (2’)
    Lepo
    500/400m soutu

  • Pe 4.11.2022 kisa: kyykky + penkki Strength

    Kyykky 6x3x60%

    Penkki 6x3x60%

    2lankun penkki 4x1 (70-80-90-100%)
    -voit ottaa myös 1x105% ja 1x110%, mutta ei saa olla liian raskas!

    Band-pull-aparts väh.150 toistoa
    -näitä voit tehdä alkulämpöjen yhteydessä ja treenin ohessa

    -pääliikkeissä huomio tekniikkaan: rauhallinen kontrolloitu alaslasku ja räjähtävä ylösnousu-

  • Box jumps and running (main site Wednesday 180321) Workout

    4 rounds for time of:

    Men 36-in. box
    Women 30-in. box

  • Partner Conditioning Workout

    For time:
    3K Skillmill Run
    - You can switch partner as you wish

  • Conditioning Workout

    3 Rounds For Time:
    21/17cal Ski
    15 KB Goblet Squats 24/16kg
    9 HSPU

  • "FRED SCHEFFOLD” (HERO WOD) Workout

    For Time:
    5 Squat Cleans 61/43kg
    50 DU
    4 Squat Cleans 75/48kg
    40 DU
    3 Squat Cleans 84/57kg
    30 DU
    2 Squat Cleans 93/61kg
    20 DU
    1 Squat Clean 102/70kg
    10 DU

  • Torstai 3.11.22. BASIC Workout

    Treeni 2
    Warm Up
    2 rounds
    1:30 cardio machine
    10+10m bear crawl (forward/backwards)
    10m crab walk
    10m lunge walk + reach up
    10m tin soldier walk
    5+5 niskojen herättelyt

    Gymnastic Skills (15 min)
    Wall Walk Hold / Wall Walk training
    Box HSPU -> Strict HSPU

    Easy Pace Metcon
    For 30-35 minutes
    1,5 min cardio machine
    6-8 db snatches
    6-8 wall ball shots
    6-8 hspu or box hspu
    8-12 V-Ups

  • 4.11.2022 DR. Evil Workout

    10 Rounds x AMRAP 2

    20/15 Calories Bike Erg
    Max Burpee Box Jump Overs 24"/20"

    Rest 1 minute between rounds.

    • While we want to push the bike to buy us some time on the box, let's think go this as an 80-85% effort. We want to leave enough in the tank to be able to get right to work on the burpee box jump overs.

    • Have a goal to complete the same number of burpee box jump over each round. This likely means going a little slower than you think out the gate since we only get 1 minute to rest between rounds.

  • Conditioning Workout

    8 total sets (24 min.)
    Alternate between A and B every 3 min.

    A)
    AMRAP 3 mins
    6 single arm devil’s press L@22,5/15 kg
    12 box jump over@60/50 cm
    6 single arm devil’s press R
    12 toes to bar

    REST 90 sec btw

    B)
    AMRAP 3 mins
    6 single arm DB OH walking lunge L
    12 burpees over dumbbell
    6 single arm DB OH walking lunge R
    12 pull ups

  • EASY: Core holds Workout

    15s on - 15s off x9
    a) hollow hold
    b) arch hold
    c) double kb front rack hold