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

  • 21.11.2023 Workout

    EILINEN / LEPO

    TAI

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

  • Squat clean pyramide Workout

    Squat clean+hang squat clean+high hang squat clean x 3 same weight ( light +)
    Squat clean+hang squat clean+high hang squat clean
    x 3 same weight moderate
    Squat clean+ hang squat clean+high hang squat clean
    x 3 same weight moderate ++

    3 x squat clean + hang squat clean
    same weight toughish

  • Viikko 48 Workout

    Toinen Yleisviikko ennen uuden kauden alkua.

  • Extra Credit 30-11-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :45 Up Dog to Down Dog
    MIN 2 - :25/:25 Figure 4 Stretch or Half Pigeon
    MIN 3 - :45 Child's Pose

  • For quality Workout

    For quality ~10-15min
    4+4 1-ARM OH lunge
    5 Box jump
    20-40sec L-sit boxien välissä
    10-20 windshield wipers
    5-10 OH sit up

  • Row 10K Workout

    10km Row

  • C&J metcon Workout

    For time 20-10-5
    Clean & jerk @35kg
    Burpee bjo 20”
    T2B

  • X - Mas is coming Workout

    3 setts
    2 rounds
    4 min work/ 2 min rest

    Sett 1
    A1. Pull up x 2
    A2. Push up x 4
    A3. Air squat x 6
    A4. Sit up x 4

    Sett 2
    B1. Hand stand push up with DB x 2
    B2. Box over burpee with DB x 4
    B3. Dumbbell push press x 6
    B4. Dumbbell clusters x 8

    Rx 22,5/ 15 kg

    Sett 3
    C1. Hang clean x 2
    C2. Front squat x 4
    C3. Thruster behind the neck x 6
    C4. Back squat x 8

    Rx 42,5 kg/ 30 kg

  • 18.11.2023 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

  • Conditioning Workout

    Partner workout

    2 sets
    AMRAP 13 mins
    150 double unders (225 single unders)
    75 wall balls@9/6 kg
    50 KB american swing@24/16 kg
    max burpee box jump overs@60/50 cm in remaining time
    *9/6 calories bike/row/ski to switch in

    -rest 4 mins between sets-

    *partner must do the calories on the machine to switch