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

  • bodybuilding emom Workout

    EMOM 20
    1) 40 double unders
    2) 8 DBL DB z press AHAP
    3) 15 BB hip thrust 100/70kg
    4) 7 db bent over row

  • Conditioning 17-04-2022 Workout

    2-3 rounds for quality; rest as needed between movements
    60s Bike or Ski or Jog
    60s alt KB Cleans
    60s Row @ 18-20 SPM ('long and strong' rhythm)
    60s Box Step-ups

    • Goal: Sustainable output, your choice of weight today

  • Strength 17-04-2022 Workout

    Superset x 4 round!

    KB Rotational Clean and Press x 8-10 each
    Rest 60s.
    Landmine Deadbug x 30-45s each side - slow and controlled leg action.
    Rest 60s.

  • Endurance WOD Workout

    Every 10 minutes for 40 minutes (4 rounds):
    15 KB swings 24/16 kg
    30 sit ups
    45 air squats
    60/50 cal row or ski

  • 16.4.2022 Workout

    For time:

    500/450m Row
    30 TTB
    15 C&J
    500/450m Row
    20 TTB
    10 C&J
    500/450m Row
    10 TTB
    5 C&J
    500/450m Row

    Barbell 60/42,5kg ( Teen 52,5/35kg )

    15 - 20

  • NBT Pääsiäisravit Workout

    4 rounds
 for time

    4 PC 75%

    8 strict T2ring 

    8 HSPU
    
8/10 cal AB / ROW
    

    REST 4 min

    4+4 DB STOH 45/70lbs

    16 tuck up / V-UP

    2 rope
    8/10 cal AB / ROW
    

    REST 4min

    4 rounds
    
8 DL @50%

    30 DU

    3-6 Pull up / C2B / MU
    8/10 cal AB / ROW


  • STRENGTH 14.4. Back squat Strength

    Back Squat
    10 reps at 60% of your 1RM back squat.
    8 reps at 70%
    6 reps at 75%
    4 reps at 80%
    Rest 3:00

  • STRENGTH 14.4. DB Strict press Strength

    Dumbbell Strict press
    Build to a 10RM over the course of 3-4 sets.
    Then 5 x 5 reps at 100% of 10RM.
    Every 3:00 or faster

  • 13.4.22 Workout

    PYRAMID FOR TIME

    2-4-6-8-10-12-10-8-6-4-2 reps of:

    Askelkyykyssä voit pitää painoja joko roikottaen käsissä tai pitäen hartioilla, kumpi sinulle parempi. Askella eteenpäin paikallaan.

    time cap: 16min

  • 13.4.22 Workout

    PUMP

    4 rounds for quality:
    - 8 barbell row
    - 8 bicep curl
    - 8 db lateral raise
    rest as needed between rounds

    Yläkropan bodailu

    kulmasoutu tangolla
    hauiskääntö tangolla (voit muuttaa tähän vähän pienemmän painon kuin kulmasoudussa)
    vipunostot sivulle käsipainoilla

    • suorita kaikki kolme liikettä putkeen ja pidä vasta sen jälkeen tauko. Painot niin, että viimeiset toistot tekevät vähän tiukkaa. Rohkeasti siis painoja