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

  • FUNCTIONAL 3.12.2022 Workout

    EMOM 10
    1 .10 deadlift
    2. x strict pull up/ring row *

    *choose challenging amount of reps, try to hold it through five rounds

  • Perus jumppailut Strength

    Cleans and Jerks - hyvät palautukset
    3 sets: Power clean + Hang squat Clean + 2 Power Jerk
    4 sets: Squat Clean + Power Jerk

    Bench press - hyvät palautukset
    5x3 bench press

    E1:30x3
    6-8 pullups

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 6
    Week 4/4

    Strength & conditioning
    Metcon x 2
    Aerobic work x 2 - 85 min
    Upper body strength x 1
    Squat - 1200 kg

    Gymnastics
    MU - 55
    BMU - 10
    BFLY - 75
    BCTB - 60
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 4
    Avg. time to bed - 22:50
    Avg. hours asleep - 8 h 5 min
    Avg. cals/day - n. 2770

  • Nebula Workout

    For time:

    3 rounds:
    600 m bike erg
    15 Wall balls 20/14
    15 TTB

  • Yläkropan voima Workout

    A. Leuanveto vastaotteella
    5 x 3 V.1/120s

    B. Pystypunnerrus
    4 x 4 V.1/120s

    C1. 3 x 6 Gorillasoutu myötäotteella V.1/60s
    C2. 3 x 6 Punnerrus V.1/60s
    C3. 3 x 6/6 Landmine rotation

  • 15’ AMRAP Workout

    3x PC@70/47,5kg (masters 60/40kg)
    6x Pull-up
    9x Push-up
    12x Air Squat
    24x DU

    Target 8+ rounds

  • Lätt press Workout

    A: SA Kb press 3set
    B: Push ups 3set
    C: Kb skull cruschers 2set
    D: SA db shoulder flys 1set

  • OHS 1 rm Strength

    OHS 1 rm max

  • If I die I die teams of 3 Workout

    -150 wall ball
    -21 rinnallevetoo
    -120 box jump tai joku boxijuttu
    -12 sand bag over shoulder tai pito
    -15 rinnallevetoo
    -90 hand release push-up
    -9 sand bag over shoulder tai piti
    -12 rinnallevetoo
    -6 sand bag over shoulder tai pito
    -9 rinnallevetoo
    -3 sand bag over shoulder tai pito
    -7 rinnallevetoo

    5000m row must be done during the wod

  • ”The unbroken” Workout

    3rnds for time

    400m ski
    18 DBS @12,5kg
    12 Pull ups
    Goal 8-13min
    Time cap 15min