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

  • Hemmafit Legday Workout

    A: 10min emom 3x BW jump of choice
    B: Db Bulgarian split squat 3x8
    C: Assisted BW sissy squat 3x6
    D: 12min emom 10xrkb swing

  • 20.1.2025 Workout

    Snatch

    A) WU 3-4 ROUNDS:

    • 3 Position Squat Snatch (below + above knee + High hang) (tyhjä tanko)
    • 3-5 DB Squat Jump (kevyet käsipainot)

    B) E90SEC X5-7:

    • 3 Position Squat Snatch (älä tiputa tankoa välissä) (build up weight)

    C) Lifting Under Fatique
    1:30 On/1:30 Off X6

    • 12 Cal Ski (Lujaa)
    • Amrap: Squat Snatch @55kg

    D) Snatch Panda Pull 4x3 @100% from 1RM

    SQUATS

    Back Squats:

    1x6 @70kg
    1x6 @80kg
    1x3 @90kg
    1x2 @95kg

    Front Squat:

    1x5 @60kg
    3x4 @70kg

    ACCESSORIES

    A) 3x10-15 Reiden ojennus (laitteessa)

    B) 3x Superset:

    • Romanian DL (2x DB)
    • 15-20 GHD Hip Ext.

  • Heidi's Endurance WOD 2023-02-09 Workout

    2 rounds (=60min) of:
    * AMRAP 5min machine
    * AMRAP 5min: 8 HSPU + 16 GHD sit-ups
    * AMRAP 5min machine
    * AMRAP 5min: 8 C2B + 16 KBS
    * AMRAP 5min machine
    * AMRAP 5min: 4 BMU + 8 wall ball

  • Deadlift pyramid with HSPUs Workout

    For time:
    - 12 deadlift @ 80/50 kg
    - 6 strict HSPU
    - 6 kipping HSPU
    - 10 deadlift @ 90/60 kg
    - 5 strict HSPU
    - 5 kipping HSPU
    - 8 deadlift @ 100/70 kg
    - 4 strict HSPU
    - 4 kipping HSPU
    - 6 deadlift @ 110/80 kg
    - 3 strict HSPU
    - 3 kipping HSPU
    - 4 deadlift @ 120/90 kg
    - 2 strict HSPU
    - 2 kipping HSPU
    - 2 deadlift @ 130/100 kg
    - 1 strict HSPU
    - 1 kipping HSPU

  • Penkki Strength

    Bench press 5 5 5 5 5

  • Double Under skills EMOM Workout

    EMOM 10:
    10-30 DU

  • 21.1.2025 Workout

    GYMNASTICS

    A) E2MOM X8

    • ''X'' rMU
    • Amrap: Easy Bike *Koitetaan saada about sama määrä/kierros tai 1-2 enemmän ku viime vkolla. Pari kiekkaa tulee nyt lisää. Keskity siihen lantion räjähtävyyteen ja haet sitä ''silta-asentoa'' ku ojennat lantion, niin ne jalat ei jäis niin korkeelle.

    B) Ring Strength:

    EMOM X12:

    1) 15-30s Ring Dip Hold
    2) 15-30 Ring Support Hold
    3) 15 -30 Chin Over Rings Hold

    Bench press

    E2:30 X6

    Set 1-2: 5 Reps (Moderate)
    3-4: 3 Reps (Heavyish)
    5-6: 1 Rep (Heavy)

    Gymnastic Metcon

    For Time:

    ACCESSORIES

    A) 3-4 Superset:

    • 10 Feet Elevated Ring Row
    • 20-30 Banded Tricep Ext.

    B) 3-4 Superset:

    • 10/10 KB Gorilla Row
    • 10/10 DB Hammer Curl

  • Open house TEAM WOD @Teurastamo Workout

    In teams of 3
    7x 3min AMRAP, 1min rest between

    1. Sled push
    2. Synchro DB sit ups
    3. Synchro one arm DB Thruster (all 3 work)
    4. Rope Climb
    5. Max Cal Air Bike with two bikes
    6. Synchro Pull ups
    7. Synchro Devil’s press

    Sled: Your Team mate(s)
    DB: 22,5kg / 15kg
    Synchro: Two work, one rests (except thruster)

    Teurastamon avajaisviikonlopun WOD 19.1.2025

  • 26.1.2023 Workout

    EILINEN tai

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

    tai

    kevyt tekniikkatreeni

    Vapaa valinnaiset lämmöt

    --

    SNATCH eyes closed
    5x2@kevyt pal 2min

    --

    NINJA SNATCH
    5x2@kevyt pal 2min

    --

    BOX JUMP Straight Leg
    5x6 pal 2min

  • Pack 10.5 Workout

    EMOM5

    3 TnG power clean
    x kevyt, kiva terävä