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

  • VKO47 Treeni 2C Workout

    3 kierrosta: (ei aikaa vastaan, keskity laadukkaisiin toistoihin, lepoa tarpeen mukaan)
    8-10 / 8-10 boksille askellus lisäpainolla
    8-10 / 8-10 yhden jalan takareiden koukistus kuminauhalla
    8-10 ”skull crusher”
    8-10 kulmasoutu tangolla

  • VKO47 Treeni 1B Strength

    5 x 3 Ylöstyöntö saksiin (split jerk)
    *painot tekniikka edellä
    *Lepoa noin kaksi minuuttia sarjojen väliin

  • WOD Workout

    Every 3 min x 10 rounds
    16/12 cal bike sprint
    5 x hang power clean 135/95

  • Power clean EMOM Strength

    EMOM x10

    2 power clean (60-70%)

    BE FAST, not too heavy !!!
    Keskity hyvään liiketekniikkaan ja teräviin nostoihin.

  • "Omatoiminen WOD" Workout

    Easy aerobic 45-90min.

    Row/Bike/Run/Ski

    Mixed any way...

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Koh Samui day1 Strength

    Every 90 sec 6 squat
    6 rounds

  • Home WOD 1. Death by 1-leg burpee! ZOOM 21.1. klo 18:00 Workout

    Death by 1-legged burpee

    EMOM For as Long as Possible
    1 Rep in the first minute
    2 Rep in the second minute
    3 Rep in the third minute

    etc.
    Each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). Continue until you can no longer complete the number of reps prescribed in under a minute.

    Score is the number of full rounds completed plus number of reps completed in the last round.

    This Workout is done together in ZOOM 21.1. at 18:00
    The link to ZOOM meeting will be added here 30 prior to workout (17:30).
    You can join with Free Zoom version. Download it here https://zoom.us/

    Coach Sanni

  • Conditioning Workout

    “Dumbell Hell”

    Amrap 13 mins
    YGIG
    2-4-6-8–10-12…
    DB Hang Cluster
    DB Renegade row
    DB Box step up + reverse lunge
    DB push up

    REST 4 mins

    Amrap 13 mins
    SYNCRO
    2-4-6-8–10-12…
    Syncro DB snatch
    Syncro DB goblet squat
    Syncro DB burpee
    Syncro DB pull through

    Same pair of Dumbell for all!

  • Warm up and strength Workout

    3 round
    1:00 bike or row
    5 inchworms
    10 passthroughs

    Core strength
    EMOMx 12
    Min 1: 15 TTB
    Min 2: 0:50 plank

    *scale reps of TTB if cannot complete within 0:45.