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

  • Parijumppis Workout

    Toistot saa jakaa parin kanssa miten haluaa, jokainen setti tulisi suorittaa mahdollisimman tng eli kaikki putkeen ilman huilia, liikkeiden välissä 1,5min lepo

    For time: tc 40min

    100 hang power clean 35kg
    1,5min rest
    100 wallball
    1,5min rest
    100 db snatch 12,5kg
    1,5min rest
    100 burpee
    1,5min rest
    100 pistol squat
    1,5min rest
    1000m row

  • Gymnastics + strength Strength

    85 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 20

    2.Back squat
    4x80 %
    4x85 %
    3x87-90 %
    2x92-95 %
    5x70 %
    New set every 3 min

    3.Accessory
    3 rounds as supersets:
    8+8 Deep squat strict DB/KB press - 11 kg
    8+8 sa. DB row - 20 kg
    8+8 bicep curls - 11 kg
    Rest 1 minutes between rounds

    4.Metcon
    - Not done

  • 6.2.2021 Nuutti Workout

    For time:

    15 Bar Muscle Ups
    15 Push Jerks 60kg
    10 Bar muscle Ups
    10 Push Jerks 70kg
    5 Bar Muscle Ups
    5 Push Jerks 80kg

  • Häjyin prep Workout

    With partner

    27 syncro thrusters 35 kg
    29 pull-ups (divide anyhow)
    21 syncro thrusters 45 kg
    27 chest to bar
    15 thrusters 55 kg
    15 BMU

    TC: 15 min

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min

    1.BCTB
    - BFLY x 25
    - BCTB x 25

    2.WL
    A. Every 90 s. x 4
    3 TNG clean
    x 75-80%
    - 52.5 55 55 55 kg

    B. Jerk
    Every 90 s. x 4
    2 Push jerk + 2 TNG Split jerk
    x 70-75%
    - 47.5 47.5 50 50 kg

    3.Conditioning
    For time:
    27 cal Bike erg
    27 Thruster 30 kg > 25 kg
    21 cal Bike erg
    21 OHS
    15 cal Bike erg
    15 Power snatch
    12 cal Bike Erg
    12 Bar facing burpee
    Time: 11.22

    4.Core
    - Not done

  • 26.8.2020 WOD Workout

    AMRAP 12
    50-40-30-20-10
    Air Squat
    3-6-9-12-15
    Pull Ups
    *0:30 Plank Hold after every rounds

  • ”The unbroken” Workout

    3rnds for time

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

  • Football 8 Strength

    A: Power clean 5x3
    B: strict chin ups 3xMax
    C: For time
    15-12-9-6 Kb snatch/each arm
    After each set 20 lateral jumps over step up board
    D1: Standing leg curl 2set
    D2 BB biceps curl 2set

  • No feet bailut Strength

    Tempaus alleveto lantiolta, kaikki no feettinä. 1-3 toistoa. Lämmittelynä.

  • 24.11.2020 Workout

    EILINEN/LEPO/
    60 min PK-
    LENKKI