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

  • Back Squat 7x5 Strength

    Takakyykky 7x5

  • Ninjat 14-16v Voima Strength

    10 min aikaa, etsi päivän 3 RM stoh, aloitus tanko lattialla

  • Short APE Workout

    Alternate Between
    30s on 20s off, 6 rounds
    Station 1: DB Snatch 22,5/15-> Russian KBS
    Station 2: Burpee BJ 24/20->20/14->Step-ups
    Station 3: Double-unders->Single-unders
    Station 4: Wall Balls 10/6->6/4-> Air Squats
    Station 5: V-ups

  • "Marhapöri" Team WOD Workout

    Teams of 4!!
    Coming soon!

  • 15.5.2019 Workout

    EMOM 10

    1 min : 40 Du´s
    2 min : 3 TnG power snatch 60%

  • Conditioning 11-05-2019 Workout

    In teams of 3 with a running clock:

    0:00-15:00
    AMRAP
    600 Meter Run / 750m Row / 3 x Stairs / 750m Ski
    90 Wall balls @20/14lbs
    180 Double Unders

    17:00-32:00
    AMRAP
    3 x Stairs with Medball @20/14lbs
    60 DB Hang Power Cleans @50/35lbs
    120 Air Squats

    32:00-42:00, on your own at an easy pace,
    Recover
    Easy mix of row, bike, ski, walk, jog,

  • Tisdag 14/5 2019 Workout

    A: TGU 3-3-3-3/each arm. Build up to heavy in 4 sets.

    B: 10-1
    RKB swing
    Push ups

  • 13.5.2019 CF Workout

    Rinnalleveto 3 stopilla, polven alla, polven päällä, taskuilla

    7 x (1+1+1)

    Työntö veto + rive polvelta (tanko liikkuu kokoajan)+ työntö

    8 x (1+1+1)@70-

    Voimarive + pystypunnerrus

    6 x (1+1)@raskas

  • Deficit deadlift 5x5 Strength

    Deficit deadlift 5-5-5-5-5 reps

    Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

  • Endurance Workout

    • Interval of:
    1 Interval of:
    Assault Bike 40 Kcal @ max effort
    Full and complete rest.
    1 Interval of:
    Assault Bike 30 Kcal @ max effort
    Full and complete rest.
    2 Interval of:
    Assault Bike 20 Kcal @ max effort
    Full and complete rest each interval.