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

  • Tanko ylös ja kyykylle Workout

    Every 90s for 15 min, switch between A & B.

    A: 3 front squats
    B: 6 back squats.

    Barbell must be taken from ground. 60-70% of C&J max - or slightly challenging weight.

  • 15 min 3 liikettä maksimi toistot Workout

    15min
    5min max toistot askelkyykky kahvakuulan kanssa
    5min max toistot vauhtipunnerrus kahvakuulalla
    5min max cal Echo/Assault Bike

  • Load + workout time Workout

    Hejsan hoppsan!

    Nimi on Klaus ja teen Yliopiston liittyvä tehtävää Minnan kanssa.
    Miksi tehdään Session RPE?
    Session RPE tehdään jota voidaan seurata treenin luoma kuormitusta sekä tutkia sen Korrelation kisa tuuloksen. Käytä seuraavaa kaavaa:

    treeni aika (min.) * RPE = session RPE
    Esim: 120min (aika) * 5 (RPE) = 600

    Using the RPE table, describe how today’s overall load felt. Write down also how long the workout went.

    Use the following formula:

    workout time (min.) * RPE = session RPE
    e.g: 120min (time) * 5 (RPE) = 600

  • G-WOD Workout

    YGIG 3 rounds
    20 sec holds / 10 sec transition

    Support Hold
    Dip Hold
    Handstand Hold
    Hollow Hold
    Pull-Up Hold

  • Chadwick Boseman Workout

    "Chadwick Boseman"
    King T'Challa Tribute Workout

    For time
    43 Power cleans
    43 Barbell hop overs
    43 Shoulder to overhead
    43 Barbell hop overs
    43 Back squats
    43 Barbell hop overs

    RX: 61/38,5kg
    RX+: 70/47,5kg

  • 2.9.2021 ( High Pull + High Hang Clean ) Workout

    Clean High Pull + High Hang Squat Clean

    7 x (1+2) @ 45 - 55 %

    SO 1:30

  • clean 1rm Strength

    Use 20 min to find clean 1rm

  • EMOM x8 Workout

    EMOM x8

    1) row 18/14cal
    2) 10 kb reverse lunge

  • 17.8.2021 ( Partner Workout ) Workout

    For Time (with a Partner)

    7 rounds of 'Cindy'
    2 rounds of 'DT' (70/50 kg)
    6 rounds of 'Cindy'
    2 rounds of 'DT' (70/50 kg)
    5 rounds of 'Cindy'
    2 rounds of 'DT' (70/50 kg)
    4 rounds of 'Cindy'
    2 rounds of 'DT' (70/50 kg)
    3 rounds of 'Cindy'
    2 rounds of 'DT' (70/50 kg)
    2 rounds of 'Cindy'
    2 rounds of 'DT' (70/50 kg)
    1 round of 'Cindy'
    2 rounds of 'DT' (70/50 kg)

    Cindy : 5 Pull Ups, 10 Push Ups, 15 Air Squat
    D.T : 12 Deadlift, 9 Hang Power Clean, 6 STOH

    Each athlete will perform 1 round before switching.

    Time Cap 36 min.

  • Light run Workout

    Light approx 30min run around hietsu