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

  • 5 rounds for time: Deadlift/T2B/Pullup Workout

    5 rounds for time:
    • 15 Deadlifts 115/75#
    • 10 Toes-to-bar
    • 5 Strict Pull-ups
    Goal: 9 min.

  • 27.8.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 9 min amrap: Thruster/HRPU Workout

    9 min AMRAP:
    • 3 Dumbbell Thrusters 35/25#
    • 3 Hand-Release Push-ups
    • 6 Dumbbell Thrusters 35/25#
    • 6 Hand-Release Push-ups
    • 9 Dumbbell Thrusters 35/25#
    • 9 Hand-Release Push-ups
    … continue +3 rep pattern until time. Goal: round of 18.

  • Assault Bike Intervals Workout

    10min Warm-up:
    Easy bike

    For time:
    2min ON / 1min OFF, accumulate 200cal
    - OFF = active recovery

    10min Cooldown:
    Easy bike

  • Mobility 30 Workout

    Mobility 30min
    Lower body

  • PT Group TI 27.8. klo 10 Workout

    LÄMMITTELY
    Amrap 12min
    5 + 5 sivukyykky + kierto
    5 + 5 nelinkontin lonkan kierrot
    5 + 5 lankussa jalan kierto sisäkautta ulos + lantion pumppaus
    5 lapsen lepoasento + jarruttava punnerrus

    VOIMA
    Tehdään liikkeet liikepareina - 4 x 8
    a) Maastaveto tangolla
    b) Punnerrus (valitse sopiva variaatio)

    KIERTOHARJOITUS
    3 x 30s./15s.
    1. Gorillasoutu
    2. Toispolviseisonnassa tuulimylly oik. + vas.
    3. Istuen pystypunnerrus kp
    4. Russian twist

  • 4 x 8 maastaveto Strength

    Tee maastavedon jälkeen punnerrukset, jonka jälkeen lepää n. 30-60s.

  • OPTIONAL Workout

    2-3 rounds:

    3-10 strict pull up
    10+10 Db seated press
    10 snowangel

  • Clean & jerk Strength

    Max ub c & j @75%

  • Conditioning Workout

    AMRAP 20' "Helen" -
    goal: 5+ rounds
    You GO, I GO
    400m Run (500m Ski or Row/1000m Bike erg)
    21 USA Swing @24/16kg
    12 Pull up

    Rest 3'

    AMRAP 10': one person completes a full round unbroken of:
    10m Double KB Overhead Carry
    20m Double KB Front Rack Carry
    30m Farmer's Carry
    @2×16/12kg
    Goal: 8+ rounds

    Rest 2'
    Synchronised Tabata Burpee (8×20" on - 10" off)
    Goal: 35+ total burpees