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

  • Veto-työntö-emom20 Workout

    Emom20
    5 strict pull ups
    10 push ups

  • Erg, swings and situps Workout

    20 Min amrap

    • 1 min erg
    • 10 Russian swings 24kg
    • 20 Ab mat situps

  • PT Group TI 26.9 klo 10 & 18.30 Workout

    LÄMMITTELY
    Tabata: 8 x 20s./10s.
    Tabata 1
    a) Air squat
    b) Ylivienti

    Tabata 2
    a) Vuorikiipeilijä
    b) Askelkyykkykävely

    Tabata
    a) Hiihto
    b) Soutu kuminauhalla

    VOIMA
    Maastaveto 3 x 15
    Kulmasoutu 3 x 15

    CORE CIRCUIT
    2x35s./15s.
    1. Dead bug ylävartalon kierrolla
    2. Sivulankussa kierrot
    3. Lantionnosto & vatsarutistus

  • 25.9.2023 Medieval Workout

    5 RFT:

    15 Toes To Bar
    30 Kettlebell Swings 24/16kg
    1500/1200m Bike

    TC 30

    -Lets plan to break the toes to bar right from the start if grip tends to be an issue for us. Sets of 3-5 reps works well.

    • We want to try to hold onto the kettlebell for big sets in this workout. This is place to push today. Let's try to get these done in no more than 2 sets.

    • Pace the bike based on how grip the grip is feeling, if we need more time to recover in the later rounds, lets slow our pace down a bit.

  • Conditioning Workout

    Partner Workout

    For time :

    Partner A : 60/50 cal row
    Partner B : 12-9-6
    Dumbell squat @2x22,5/15kg
    Double Dumbell hang clean

    Switch when both partners are done!
    2 rounds each person!

    3 mins rest

    Partner A : 60/50 max cal row
    Partner B : 12-9-6
    Alt Dumbell Snatch @22,5/15kg
    Single arm dumbell thruster

    Switch when both partners are done!
    2 rounds each person!

    Total timecap : 35 mins

  • Voimanosto: to 28.9.2023 Apuliikkeet (loppuviikon omatoimitreeni) Strength

    Vauhtipunnerrus / Push Press 8-12x3
    -eli nousu raskaaseen kolmoseen
    -saa olla lähellä max3-kuormaa

    Suorinjaloin maastaveto 3x10 / jalka
    -eli yhdellä jalalla

    Kulmasoutu 5x15
    -kapea vastaote
    -vedä tanko alavatsaa kohti

    Soutuvedot 500m x 4
    -saa/pitää tuntua pahalta :)
    -lepää niin kauan/vähän kuin haluat vetojen välillä

  • Main site Monday 230925 Workout

    Weighted pull-up - Broad jump

    Workout
    - Weighted pull-up 5-5-5-5-5 reps
    - Broad jump 3-3-3-3-3 reps

    Notes
    - Establish a max broad jump during your warm-up.
    - Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.

  • 23.9.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Front squat 1RM 24.9 Strength

    Front squat 1RM

  • IRON1 Workout

    ”Summer booty blaster”
    5rds for time:
    -10+10 KB single leg deadlift 16-24kg/ 12-16kg
    -10 sumo deadlift 60-80kg/ 40-60kg
    -10 double KB front squats 16-24kg/ 10-16kg

    *all sets unbroken. Rest between sets, but little as possible.