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

  • Bent over row, HSPU & monostructurals Workout

    E45s x15:
    a) 8-12 bb bent over row
    b) 6-10 cal air bike
    c) 4-8 HSPU / 1-2 wall walk
    d) 2-6 burpee box get over
    e) rest

    Target: Work ~30s / interval. Choose reps and cals accordingly. Overall RPE 8.

  • 9.9.2023 Itäkaira Workout

    Fran

    21-15-9

    Thrusters 42,5/30kg
    Pull-ups

    TC 5

  • 9.9.2023 Skills Workout

    EMOM 12

    1 Minute : RMU/BMU
    2 Minute : 2+2 Sideways Box Jumps 30"/24"

    • rmu/bmu same score every round.

  • EASY: Partner AMRAP Workout

    90s on - 30s off x5 w/ partner, YGIG, divide anyhow:
    20 partner mb thruster
    20 tuck up / 30 sit up
    20 / 16 cal row

    Continue next round where you left off on previous one.

  • 8.9.2023 Itäkaira Workout

    Run :

    For time:
    1600m
    Rest 3:00
    2 x 800m rest 2:00 btw sets
    4 x 400m Rest 1:00 btw sets
    2 x 200m Rest 0:30 btw sets.

    Try to beat Tuesday...

  • 8.9.2023 Flat Feet Workout

    For Time :

    21-15-9 TTB
    50 Double Unders
    21-15-9 Squat Cleans
    50 Double Unders

    Barbell 52,5/40kg

    TC 18

    • Muistakeehan että Lämsät ja teipit yhdessä eivät ole sallittuja voimistelu hommissa. ( jokotai )

  • PT Group TI 5.9. klo 10 & 18.30 Workout

    LÄMMITTELY
    1. Takaketju - etuketju
    2. Ylivienti kuminauhalla
    3. Lisko kierto oik.
    4. Lisko kierto vas.
    5. Lähentäjä toispolviseisonnassa oik.
    6. Lähentäjä toispolviseisonnassa vas.
    7. Lonkkien kierrot istuen
    8. Lantionnosto + jalkojen irrotus

    VOIMA
    Takakyykky 3x12
    Pystypunnerrus 3x12
    Lepo sarjojen välissä 45-60s.

    AMRAP 7
    Lankussa kk siirto x12
    Russian twist kk x12
    Punnerrus kk kosketuksella x6

  • Kettlebell Workout

    A) Tempo work

    3 sets of
    8-10 double Kb squat (32X1)
    8-10 double KB toe elevated RDL (31X1)
    :30 hollow body hold

    B) AMRAP 15 mins with partner (relay style)

    5 Strict burpees
    10 Goblet lunges
    15 USA swing@24/16 kg

    Goal: 12+ rounds

  • 7.9.2023 clean & jerk Strength

    1+1@climb to the maximum of the day, rest 2min

  • 7.9.2023 snatch Strength

    1@climb to the maximum of the day, rest 2min