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

  • Vattat Workout

    OTM20 Knees to elbows x 10-20 joka minuutilla.

  • Power Snatch Strength

    Build to Heavy Set of 3
    Then... 
    1x3 @ 90% of Heavy 3
    1x3 @ 80% of Heavy 3 

  • Ma 7.11.2022 penkki: nopeus Strength

    Penkki 5x5 (40-45-50-55-60%)
    -rinnalla stoppi + paineet pois

    Ojentajat käsipainoilla 5x10
    -lattialla maaten

    Pystysoutu käsipainoilla 5x15

  • EasyWOD 17.11.2022 Workout

    Voima
    E3MOM, 3rds
    Pike push up x6-10

    WOD
    EMOM 15min
    1.min 3-5 pike push up, rest of min sit ups
    2.min 8 box jump (lintin päälle), rest of min kb swing
    3.min rest

  • Weightlifting + conditioning Workout

    140 min

    1.WL
    A. Power clean into push jerk
    Build up to heavy in 12 minutes
    - 60 kg

    B. EMOM7
    1 Squat clean
    - 40-65 kg

    2.Metcon
    A. "DT"
    5 RFT:
    12 DL 50 kg > 45 kg
    9 HPC
    6 jerk
    Time: 10.17

    B. FT:
    10-8-6-4-2 OHS @ 30, 32.5, 35, 40, 42.5 kg
    25-20-15-10-5 TTB
    Time: 14.20

    3.Strongman
    20 m sled push (grass)
    2 x sled + 20 kg
    8 x sled + 40 kg

  • Row 1min Workout

    Row 1min. Max effort.

  • Torstai 10.11.22. BASIC Workout

    Treeni 2
    Warm Up
    3 min easy cardio
    Mobility for 5 minutes (vedä jotain yleistä)
    then 2 rounds
    10+10 plate halos
    10 goblet squats
    5 reverse snow angels

    Testing Todays WOD Movements

    Metcon
    2x12 min emom / 3min rest bwn
    min 1 - cardio machine easy pace (45s)
    min 2 - wall ball shots 2x 4-8 reps
    min 3 - cardio machine easy pace (45s)
    min 2 - kb swings x 12-15 reps
    min 5 - cardio machine easy pace (45s)
    min 6 - burpees 2 x 4-6 reps

    eli nuo liikkeet mitä kahteen osaan niin karkeesti teet esim.6 toistoa
    ja lepäät 10-15 sek ja uudelleen 6 toistoa.

    Finisher
    3 rounds
    10-15 hardened ring row
    20-30 medball russian twists
    10-15 knee tuck ups
    rest 2 min

  • Row 60min Workout

    Row 60min. Max effort.

  • 6.12.2022 GHD + Echo Workout

    AMRAP 8

    30 GHDSU
    50 Calorie Echo Bike
    30 GHDSU
    Max Calories Echo Bike

  • 30.3.22 Strength

    DEADLIFT

    1x14
    2x7

    every 3min

    Viimeinen viikko tätä, lisää painoa viime viikosta!