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

  • Technique Workout

    Practise hand-stands. Do wall climbings until you can take your foot off the wall and stay for a couple seconds in a hand-stand position.

  • Metabolic Mayhem Workout

    For time:
    Row 500 meters
    150 Double-unders
    50 Burpees

  • Metcon Workout

    For time:
    40 - 30 - 20 - 10 reps of:

    Sit up
    Chest to bar
    D.U.

  • Meet Me Halfway a.k.a Tough Viking simulator Workout

    400m Run
    28m KB Front Rack Carry (heavy)
    15 Wall Ball @9/6kg
    15 Box Jumps 60/50cm
    5 Pull-Ups

    600m Run
    28m Suitcase Carry (heavy)
    12 Wall Ball @9/6kg
    12 Box Jumps 60/50cm

    800 Run
    28m Sled Push

    400m Run w Medicine Ball 9/6kg
    28m Suitcase Carry
    9 Wall Ball 9/6kg
    9 Box Jumps 60/50cm
    5 Pull-Ups

    600m Run
    28m Front Rack Carry
    6 Wall Ball 9/6kg
    6 Box Jumps 60/50cm

    400m Run a.f.a.p.

    TC: 40min

  • Maisan Voikka Workout

    Tunti sisältää harjoitteet osioihin
    A) Käsilläseisonta
    B) Käsilläseisontakävely

    AMRAP10
    1-3 Seinäkävelyä
    30 Tuplaa/sinkkua
    15 Kuppikeinua

  • Power Snatch Strength

    5x3 Power Snatch
    - Rest 2-3min btw sets.

    Set 1: 50%
    Set 2: 50%
    Set 3: 55%
    Set 4: 60%
    Set 5: 60-65%

  • Conditioning 28-08-2022 Workout

    EMOM x 16:00
    Minute 1: 45s Cal Row
    Minute 2: 10 Hollow Rocks
    Minute 3: 45s Paused Ring Row (pause at top for a full 3 count each rep)
    Minute 4: 10 KB Squat Jumps

  • Olympic Lifting 28-08-2022 Workout

    Hang Power Snatch + Power Snatch
    Build to a heavy 2 + 1 in 5 sets. Rest 2:30

    • Improve on last week if possible
    • Option: Practice technique.

  • Leuanveto Strength

    Lisäpainoilla

  • 27.8.2022 Workout

    EILINEN

    tai

    LEPO + 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