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

  • Kisaryhmän treenit Workout

    Suljetut kisaryhmän treenit

  • 12.12.2019 Workout

    3 Sets
    :20 Seconds L-Sit
    :30 Seconds Hip Extension Hold
    :40 Seconds Tempo Back Squat* (barbell)

    *Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up

    Rest 2 Minutes Between Sets.

  • 12/11/19 Workout

    Warm up(10)
    10 jax
    10 dive bombers
    10 plyo jumps
    10 plank taps
    100m run
    10 pass thru
    10 halo
    10 goodmorning
    10 pvc press
    :30 pigeon per

    Workout(16)
    :20 on :20 shuttle runs :20 rest
    curl to press
    plate hopovers
    alt push up
    tuck jumps

    Finisher
    50 leg raises
    1:00 min bf stretch

  • 12.12.2019 Workout

    2RFT
    50 Wallballs 9/6kg
    40/30 Cal Ski
    30 Toes to Bar
    20 DB Snatch 30/22,5 Alternating

  • 12.12.2019 Workout

    3 Sets:
    8+8 Suitcase Deadlifts
    12 Double Kettlebell Front Rack Box Step-ups

  • Henkeli 101219 Workout

    skill + assault intervals

    Emom 12 (6rds)
    1) 5-15 ttb
    2) headstand hold (if headstand is easy, try handstans/hs walk)

    Assault bike intervals
    4x5min/3min rest. (Tämä on vauhtikestävyysharjoitus, eli pidä sykkeet lähellä anaerobista kynnystä. Tee harjoitus sykemittarin kanssa. Laskennallisesti pietä sykkeet alle 85%max.

  • Row, rower facing burpee, row Workout

    For time:

    1 000m row
    50 rower facing burpees
    1 000m row

  • John Tipping II Workout

    4RFT
    15 deadlifts @100/70kg
    15 box jumps
    50 DU

  • B. Backsquat wave week 3 Workout

    Set 1: 6 Reps 74%
    Set 2: 4 Reps 80%
    Set 3: 2 Reps 86%
    3 Minutes Rest
    Set 4: 6 Reps 80%
    Set 5: 4 Reps 86%
    Set 6: 2 Reps 92%
    3 Minutes Rest
    Set 7: 6 Reps 86%
    Set 8: 4 Reps 92%
    Set 9: 2 Reps 98%
    % of 5 RM from last week (145kg)

  • A. Silverback Primer Workout

    3 Sets For Quality:
    10 Jerk Grip Overhead Walking Lunge Steps
    10 Bent Over Rows
    First week on this primer. We repeat primers on the second week, where we can build upon the baseline today.