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

  • 8.6.2024 Accessory Workout

    2-3 Rounds

    0:45/side Off-set (FR+OH) carry
    8-12/side Powell raises
    0:20-0:30/side Copenhagen plank”

  • EASY: Partner AMRAP Workout

    AMRAP15 w/ partner - YGIG for rounds:
    10 (single leg) jumping kipping pull up / kipping pull up / kipping c2b
    5+5 s.a. db thruster
    10 / 7 cal row

    Tavoitetyöaika 1,5-2min / hlö / kierros. RPE 8.

    HUOM! Molemmat versiot voi tehdä päivän kaikilla tunneilla ja paritkin voivat tehdä toinen wodin ja toinen easyn mukaan.

  • Conditioning Workout

    Partner wod

    Amrap 8 mins
    4 double KB Snatch @20/12kg
    6 Push up on KBs
    8 double Kb reverse lunge ( 4/4)
    one person completes a full round then change!

    REST 2 mins

    AMRAP 8 mins
    4 strict pull up ( sc.: heavy ring row 8 reps )
    6 target burpee
    8 single KB sit up (partner assisted/anchored feet )
    one person completes a full round then change!

    REST 2 mins

    AMRAP 8 mins
    4 KB thruster@2x20/12kg
    6 KB push press
    8 KB push jerk
    goal : unbroken sets
    one person completes a full round then change!

  • TUESDAY 220712 Workout

    For time:

  • Conditioning Workout

    3 rounds:
    15/12cal AB
    30m Skillmill Sledge Push 10/9
    20/20m SA Farmers Carry 30/20kg

  • Utefit Workout

    A1: Dips 4x6
    A2:Strict pull up variations 4x7
    B1: Body weight transversal abduktion rows 3x20
    B2: SA Log Shoulder press 3x8/arm

  • KAHVAKUULA RUUVIKATU Workout

    EMOM 35min

    • Heilurikäännös x 15
    • Thruster x 14 1 tai 2 kuulaa
    • Heilurikyykky x 13
    • Russian sit up x 12
    • Huili

  • Easy EMOM Workout

    EMOM x 20-30 (4-6rounds)

    1) row (easy pace)
    2) 6 power snatch@40/30kg + 6-8 ttb
    3) row (easy pace)
    4) 6 OHS@40/30kg + 6-8 hspu
    5) REST

    (Pyri pitämään sykkeet hallinnassa, peissaa soudulla ja skaalaa tarvittaessa gymnastis toistot riittävän helpoiksi. Keskiarvo sykkeet pitää pysyä PK2 alueella.)

  • Legday Workout

    A: Weighted trap bar jumps 8x3
    B: Leg press heavy 5reps +2x5@90%
    C: Weighted hip thrusters 3set
    D: SL Standing hamstring curls 2set
    E: Knee extensions 1xMyo reps

  • Echo clean Workout

    For time:
    12 cal echo bike
    12 clean @ 50
    12 cal echo bike
    9 clean @ 60
    12 cal echo bike
    6 clean @ 70
    12 cal echo bike
    3 clean @ 80