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

  • WOD, Warm up Workout

    Wu: 12'min

    45"sec Ski / Bike
    8 Wall squat
    8 Scap pulls
    8"sec Dead hang
    4+4 One arm Ring row + Rotation
    8 Up and downs

  • Conditioning Workout

    2 sets:
    2 rounds:
    30 DU
    10 Alt. Single DB Hang Clean & Jerks 22,5/15kg
    30 DU
    10 Alt. Single DB Hang Snatches 22,5/15kg
    - Rest 2min btw sets

  • Conditioning Workout

    21-15-12-9 reps for time:
    - Cal AB
    - Double DB Bench Presses 2x20/15kg
    - Pull-ups
    - Burpees

  • PT Group TO 8.2. klo 18 Workout

    LÄMMITTELY
    Teema: hartiarengas
    2 kierrosta, 60s./liike
    1. V-nosto + ylhäältä alas soutu
    2. Olkavarren sisäkierto
    3. Olkavarren ulkokierto
    4. AKK - nelinkontin käden avaus
    5. Pull over kp

    1 kierros, n. 60s./liike
    1. Roikkuminen
    2. Kepin läpivienti telineessä (eri oteleveydet)
    3. Boksilla kepin kanssa rinnan alas painaminen
    4. Rullan päällä rintarangan ojennus-koukistus
    5. Jousiampuja kylkimakuulla

    VOIMA/TEKNIIKKA
    4 x 8-10 etukyykky
    Merkkaa etukyykyn paino treenin tulokseksi

    LAITE EMOM 6min
    4-8 cal pyörä
    4-8 cal soutu
    4-8 cal hiihto

  • Conditioning Workout

    Partner Workout

    EMOM 10mins
    Even : Syncro Cindy with ( clapping alt push up)
    Odd : Syncro goblet squat bottom Hold 30” @24/16kg

    3 mins rest

    For time
    3 mins ON / 1 min OFF
    Complete 16 rounds (relay style)
    24 Double Under
    6 Dual Kb thruster @2x24/16kg
    3 burpee box jump overs@60/50cm

    Timecap : 19 mins

  • 2000m Row Progression (Day 5) Workout

    600m at Fast, 400m at Easy
    600m at Fast, 350m at Easy
    4x (30sec at Sprint, 60sec Rest)
    600m at Fast, 300m at Easy
    Total: 3500m

    The sprint paces equal the average watts from your 1min test.
    The fast paces equal the average watts from your 6min test and the easy paces 50% of the average watts from your 6min test.

    Record the distance (meters) from your fastest 30sec sprint.

  • WOD, METCON Workout

    5 Rounds for time TC 10'min

    Treenaaja / Kuntoilija

    5 Clean & Jerk or Press
    6 Burpees jumping over the barbell

    60/43kg / HAP

  • WOD, Strength / Technique: Strength

    Every 90 s for 5 rounds (alternate A+B):

    A. 3 HSPU Deficit / Strict / Kipping / Box / Pike (1"s Hold at top position)
    B. 12-15 Cal Row

  • RC 070224 Strength Strength

    Push press, build up to heavy 5RM
    +
    2x8 reps @85-90% of 5RM

  • KAHVAKUULA RUUVIKATU Workout

    5 x 3 min 2KB'S MAN MAKER'S

    • Punnerrus
    • Renegade row
    • Heilautus
    • High pull
    • Rive
    • Työntö / VP
    • Kyykky

    2min huili kierrosten välissä