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

  • FITR 040824 Workout

    3 set
    10-14 Renegade row
    10-14 tricep roll out

  • 19.1.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    tai

    kevyt tekniikkatreeni

    Vapaa valinnaiset lämmöt

    --

    MUSCLE SNATCH
    5x3@kevyt pal 2min

    --

    MUSCLE SQUAT SNATCH
    5x2@kevyt pal 2min

    --

    BOX JUMP Straight Leg
    5x6 pal 2min

  • 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

  • Capacity workout Workout

    𝗟𝗲𝘃𝗲𝗹 𝟯:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    15 Double Dumbbell Snatches 2*22.5/15 kg (50/35 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    30 m Handstand Walk (4*7.5m) (4*25 feet)
    Max Cal Row

    𝗟𝗲𝘃𝗲𝗹 𝟮:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    12 Double Dumbbell Snatches 2*15/10 kg (35/20 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    15 m Handstand Walk (2*7.5m) (2*25 feet)
    Max Cal Row

    𝗟𝗲𝘃𝗲𝗹 𝟭:
    Every 3 min in 18 min for max Cal: (3 sets each)
    1, For max Cal:
    12 Single Dumbbell Snatches 1*15/10 kg (35/20 lbs)
    Max Cal Ski Erg

    2, For max Cal:
    3 Wall Walks
    Max Cal Row

  • Strength Workout

    superman hold shoulder touches 3x10

    leg raise to handstand from box & slow eccentric HSPU 5x5+1

  • PT Group TO 26.10 klo 18 Workout

    LÄMMITTELY
    Circuit 2 x 45s./20s.
    1. Hiihto/soutu
    2. Mittarimato
    3. Kyykky + polven avaus
    4. Uimari
    5. Valakyykky kuminauhan kanssa

    VOIMA
    3 x 6/jalka askelkyykky paikallaan
    3 x 8/käsi kulmasoutu

    TAITOHARJOITTELU
    Käsilläseisonta

  • RC 150724 Snatch 1 Strength

    3 sets
    1 pause Power Snatch + 1 Snatch (55%)

  • Chin up Workout

    Chin up 3 x 1

  • Row 60min Workout

    Row 60min. Max effort.

  • Leg burner Workout

    3x8 bulgarian split squat

    6-8-10 lunges (one leg x6, change leg x6...)
    6-4-2 static lunges (one leg x5, other leg x6)

    3x8 m side squat with rubber band + 5 air squats

    3x12 hip thrust