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

  • OPTIONAL ACCESSORY Workout

    3rounds: / max holds

    A) hollow hold
    B) hs hold

    rest 1min between holds / alternate A&B

  • 11.4.2024 For time Workout

    For time

    21-15-9
    Hang squat cleans @ 70/47.5 kg
    Strict handstand push-ups

    Time cap. 10:00

    Overview. A fast barbell/gymnastics couplet. The dream is to be able to just hold on for unbroken sets, the reality is likely to break the work up in a smart way to not get stuck.
    Pacing. Steady push from the start. If you know you’ll need to break the movements, break them a bit earlier than you think. 2-3 sets on the barbell on 21s and 15s will be a good plan for most. On the HSPU, it’s important to not go too close to failure. It’s tempting to do a big set to start but it might be better to break these up like the barbell (e.g. 7-7-7 or 10-6-5, then 5-5-5 or 9-6). Aim to always get to work on the next movement, even if it means starting with a smaller set.

    Hang cleans → 61/43 kg

  • 100424 Workout

    5x

    10cal Laite
    5 Leuka
    8+8 Yhen jalan mave kp
    16 Dead bug
    10 Boksi
    8 Supermies

  • PT Group TI 9.4. klo 10 Workout

    LÄMMITTELY
    1. Ranteet
    2. Lavanseudun aktivointi
    - Päinmakuulla käsien nostot eri suuntiin
    - Uimari päinmakuulla
    - Lapapunnerrus
    - Soutu yläviistosta
    - Olkapään kierrot kp
    3. Lavanseudun hallinta
    - Lavan hallinta kumpparilla - kävely poispäin tolpasta
    - Tarjoilijakävely
    - 10-30s. pito tanko suorilla käsillä

    AMRAP 20min
    Parin kanssa, you go I go
    20 cal soutu
    20 thruster pallon kanssa
    20 cal pyörä
    20 rengassoutu (raskas)
    20 cal hiihto
    20 lankussa kuulan siirto

  • pull test Workout

    21 pullups
    15 chest to bar
    9 muscle ups

  • 9.4.2024 BasicWod (OT) Workout

    10 Sets Row :
    0:30 Hard Pace / 1:30 Easy Pace

    Rest 3:00

    10 Sets Bike :
    0:30 Hard Pace / 1:30 Easy

    Target : Same pace across

  • Muscle & Power, AV2 Strength

    Deadlift 10-10-8-8 reps

  • 6.4.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO 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

  • Conditioning Workout

    Amrap 4 mins x 3 sets / rest 90”
    200m run
    Remaining time :
    20 Double under
    20 Dumbell alt. Snatch @22,5/15kg
    20 Air squats

    Amrap 4 mins x 3 sets / rest 90”
    200m run
    Remaining time :
    20 Single dumbell lunges (10/10) (L leg, R arm, R leg, L arm) @22,5/15kg
    20 incline push ups on box
    20 box jump over @60/50cm

  • 3x3 push press Strength

    -2min rest
    -build to heavy