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

  • Puistometkoni vol 6 Workout

    Teams of 3-4
    Cash in
    1 round farmers run 2x15kg

    100 devil press
    80 pull ups
    60 DU/120 SU

    Rebuy
    1 round farmers run

    100 kb squat snatch
    80 t2b
    100 air squat

    Cash out
    1 round farmers run

  • "HOME WORKOUT" Workout

    A.
    90s. Shuttle run

    2 rds:
    6 Push up
    9 Air squat
    12 Sit ups

    45s. Shuttle run

    2 rds:
    10-20 DU/SU
    6-8 Squat w/ db/kb
    4-6 HSPU

    Mobility:
    - Shoulders
    - Lunge complex
    - Pigeon stretch
    - Couch stretch

    B.
    HSPU:
    2 rds:
    60% Strict HSPU
    Rest 60s.
    50% Strict HSPU
    Rest 60s.
    40% Strict HSPU
    Rest 3min...

    • Ohjeistus:
    • Suorita sarjat aina ilman taukoja. Laske toistot maksimi toisto sarjasta.

    C.
    3 Rounds for time:
    75 Double Unders / Jump over DB/KB
    50 Squat w/ db/kb
    200m Run

    (Time cap: 18min.)

    • Ohjeistus:
    • Etene rennon reippaasti. Jos sinulla ei ole narua käytössä, voit hyppiä painon ylitse.

  • Light Fran & Light Diane Workout

    For time
    21-15-19
    - Thrusters @ 35kg/20kg
    - Pull ups
    - Deadlifts @ 80kg/55kg
    - Handrelease Push ups

  • Outdoor WOD 1. Vauhtileikittely by Arttu Workout

    Verryttely 5 min
    Toiminnalliset liikkuvuudet 5 min (esim. askelkävelyt, dynaamiset venyttelyt)

    Juoksudrillit 5 min (polvennostojuoksu, pakaraanlyöntijuoksu, kuopaisu, rummutus yms.)

    3-5 x Vauhtileikittely ILMAN TAUKOJA:
    2.45 min kevyttä + 45 s rennon reippaasti (noin 5-10 km kisavauhtia, RENNON kovaa)

    1.45 min kevyt + 45 s rennon reippaasti

    0.45 min kevyt + 45 s rennon reippaasi

    … ja uudestaan 2.45 + 45 s, 1.45 + 45 s, 45 s + 45 s jne.

    Yhdestä sarjasta tulee siis 7.30 min ja voit toistaa tämän 2-5 x eli koko setistä tulee 22.30–37.30 min

    Verryttely 5-10 min

    yht.noin 45 – 60 min

  • BANDED SISTERS Workout

    3x40s/20s:

    BANDED PRESS
    BANDED BICEP CURL
    BANDED UPRIGHT ROW

  • 3x1 power clean + split jerk Strength

    3x1 power clean + split jerk

  • Box P 06-05-2020 Workout

    CONDITIONING
    For time:
    400 Meter Farmer Carry @32/24
    100 Walking OH Lunges @20/15kg
    300 Meter Farmer Carry
    100 Ground to Overhead with a plate
    200 Meter Farmer Carry
    100 Hollow Rocks
    100 Meter Farmer Carry
    100 Box Jumps w. step down @61/51cm

    30:00 Cap

    EXTRA CREDIT
    Single Leg Glute Bridge: 3 x 15 ea. No rest - perform all work on left leg then right leg alternating until all sets are complete.

  • Strength Strength

    Dumbell row 4x8-8

  • Death by Pistols Workout

    One legged squats OTM
    20 min cap
    Completed 17+17

  • Marcel:n kehonpainotreenit 12:00 Workout

    Single arm rows (5 x 10) each arm. Fast row + hold + slow down.
    1:00 min rest between sets.
     
    Then

    Wide grip push ups (3 x 10)
    1:00 min rest between sets