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

  • WOD 02/05/19 Workout

    AMRAP 20'

    25 Sit Up
    20 Russian Kettlebell Swings 32/24

    15 Wall Ball Shots
    10 Alternating Reverse Lunges with KB
    5 Pull-Ups

  • Gymnastics + strength Strength

    120 min
    Warm up for 25 min

    1.HSW
    - 20 m

    2.MU
    A. Drills

    B. EMOM5: 1 MU

    C. Every 90 s. for as long as possible (Max 12 rounds) > 15 rounds
    2 Ring muscle ups

    Total of 35 muscle ups

    3.Back squat
    Sets of 5 up to 75 % effort

    4.Accessory
    A. 3 min/side Banded hip distraction

    B. Hip flexion box lift off 3x6+6

    C. Hip airplane 3x6+6

  • Tuplakiva Workout

    4 min AMRAP
    8 x käsipainotempaus
    16 x burpee

    Lepo 2 min

    4 min AMRAP
    8 x kahvakuula rinnalle veto + ylöstyöntö
    16 x kahvakuula etuheilautus

    Lepo 2 min

    4 min AMRAP
    8 x käsipaino etukyykky
    16 x käsipaino pystypunnerrus

    Lepo 2 min

    4 min AMRAP
    8 x käsipaino + kahvakuula thruster
    16 x käsipaino + kahvakuula askelkyykky

  • 5/5/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    WRK(15)
    On the 1:30 x10
    15 air squats or goblet(choose weight)
    30 jump rope or double unders

    Finisher
    50 double crunch
    1:00 samson stretch

  • Olkapää vatsat core Workout

    20 HSPU
    20 Deadlift 70kg
    20 Sit Ups
    20 Kettlebell Swing 32kg

  • Box P 02-04-2020 Workout

    STRENGTH
    1) Box Squat: 6 x 4 @65% of Back Squat, every 60-90s.
    - use a parallel box
    - use a wider than normal stance
    - Take 3-4 sets to build to work weight
    - Goal: 6 working sets with perfect mechanics and explosive drive off of the box

    2) Romanian Deadlift against a band: 4 x 6-8. Rest 90s.
    - Goal: 1-2 sets to warm-up, then 4 challenging sets with a perfect hip-hinge.

    3) Goblet Lateral Lunge: 3 x 8 each. Rest 60s.

    4) Air Bike Sprint: Max Calories in 1:00
    - Goal: All out Max Effort Sprint.

    EXTRA CREDIT
    Banded Glute Bridges: 3 x 25. Rest 60s.

    COOLDOWN
    - Foam Roll Hamstrings x 60s each
    - Active Straight Leg Raises x 20 reps each side.

  • 4 x 10 min bike / 2 min easy Workout

    4 x 10 min bike erg.

    Ride four 10 minute pieces. Ride for two minutes easy between the pieces. Result is the shortest distance of an interval.

  • 28.12.2019 Workout

    Eilinen/Lepo

  • Muscle & Power, YV2 Strength

    Weighted pullup 3 RM, then max reps without weight

  • Täysii Workout

    6x3min, 3xA 3xB, do as fast you can every 3min

    A:
    12 cal assault bike
    6 power clean

    B:
    12 cal assault bike
    9 pullup