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

  • Assari TO Workout

    3 rounds for quality
    1. Amrap pull ups
    2. Amrap bicep curls
    3. GHD hams

  • Torstai 8.12.22. BASIC Workout

    Viikko 49
    Treeni 1 (torstai)
    2 rounds
    15/12 cal machine
    5+5 squat strech
    10 glute bridge
    20 band pull aparts
    10+10 single leg RDL
    and some mobility for OHS.

    Strenght
    Overhead Squats (10-15 mins)
    3x5reps @light weight
    2x3reps moderate weight

    Split Jerk From Rack
    2x3 + 3x2reps @light/moderate weight (10-15 mins)

    Accessory Work
    3 rounds
    16/20 calories of rowing or 12/15 calories air bike
    10-15 barbell thrusters or light weight thruster max 35kg (unbroken set)
    alt time full round with partner

  • Joulukalenteri 8.12. Workout

    ”100m Kaverin kanto”

    Aikaa vastaan sadan metrin kaverin kanto. Matka suoritetaan boksilla oranssien nuolten ulkoreunoja kiertäen.

  • 8.12.2022 Run ( Kuopiohalli ) Workout

    8 x 200m

    Rest 2 min

    2 x 800m

    Rest 3 min

  • 7.12.2022 Step Overs + D-Ball Carry Workout

    For time:

    15 Dumbbell Box Step Overs
    100m D-Ball Carry 60/40kg
    15 Dumbbell Box Step Overs

    DB`S 32,5/22,5kg

  • 7.12.2022 Cranky Christine Workout

    3 RFT:

    700m/600m Row
    12 Deadlift 125/85kg ( Max 70% )
    21 Burpee Box Jump Overs 24/20"

    Rest 3 minutes between rounds

    CAP 25

  • 7.12.2022 Push Press Strength

    On The 2:30 x 6 Sets:

    Set 1 : 3 Reps @ 81%
    Set 2 : 10 Reps @ 61%
    Set 3 : 3 Reps @ 81%
    Set 4 : 10 Reps @ 61%
    Set 5 : 3. Reps @ 81%
    Set 6 : 10 Reps @ 61%

  • 7.12.2022 Warmup Workout

    3-4 Rounds:

    1:00 Row
    30 Second Wall Sit
    15 Box Step Ups
    8 Squat Jumps

  • Extra Workout

    Finisher
    3 SETS
    12 DB Upright Rows
    15 DB Bent Over Reverse Flyes (or use weight plates)
    -Rest :30-
    1:00 Plate Gun Hold (work for as much of the minute as you can)
    -Rest As Needed b/t Sets-

  • Strict chin ups & dips Workout

    Chin ups & dips e90s x10 - Alternate between a&b
    a) 4 chin ups (weighted / bw / 3-5s negative)
    b) 4 ring dips (weighted / bw / 3-5s negative)

    RIR 1-2 for ALL SETS.