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

  • 14.5.2021 (Run & Squat) Workout

    For time:

    Run 750m
    12 Front Squats 60/42,5kg
    Run 450m
    12 Front Squat 60/42,5kg

  • 15 min 3 liikettä Workout

    15min

    500m soutu/1000m pyörä
    4-8 leuanveto
    8-12 thruster

    30s lepo

  • 6 min Tangolla Workout

    3 maastaveto
    3 voima rinnallevetoa riipusta
    3 pystypunnerrus
    3 etukyykky

  • 18.4.2021 Workout

    AMRAP 13

    1 Power Clean 80/60kg
    3 Pull Ups
    5 HSPU

  • 31.3.2021 Deload Cycle Workout

    AMRAP 45 With Partner. Easy Pace

    Other : Row 1500m

    Other : AMRAP

    10 + 10 DB Push Press
    10 DB Facing Burpees
    5 + 5 DB Squat Snatch
    30 Russian Twist / DB

    Dumbbell 22,5/15kg

    Omatoimi:

    Yksin aloita soudusta ja katso aika. Sen jälkeen tee Amrapia sama aika.

  • 2x AMRAP 8min Workout

    Amrap 8min

    A) 8/6cal echo, 8 box jump

    B) 8/6cal ski, 12 sit up

    rest 2min between A&B

  • Gymnastics accessory Workout

    3 rnds superset, 2min rest btw sets
    Single arm db bench press 3x12/12
    Single arm ring row 3x6/6

  • Valentine's Day Special Edition Workout

    2021 Version
    For time!
    200m Heavy Object Carry anyhow (KBs, bags, balls, whatever!)
    40 Wall Ball
    120m Bear Crawl
    40 Wall Ball
    40 Sit-Ups
    1 x Stairs with Heavy Object
    - 25:00 Cap

    2019/2020 Original Version!
    For time with a partner:
    250m Buddy Carry (change as needed)
    50 Partner Wall Balls
    100m Wheelbarrow Walk
    50 Partner Wall Balls
    100 Team Sit-ups
    1 x Stairs Buddy Carry (Each person)
    - 25:00 Cap

  • 5x30/30 of DU Workout

    5x
    30sec ON/30sec OFF
    Max reps Double Unders

  • Gymnastics Tech Workout

    Practice 15min
    Ring skills progression
    1) Ring hang False grip
    2) Ring chin over hold
    3) False grip chin up or just negative part
    4) Skin the cat
    5) Skin the cat + german hold
    6) Ring Dip hold/ Ring Hold
    7) Muscle Up

    • Tässä harjoituksessa opetellaan oman taitotason mukaan rengasvoimistelua.
    • 2-3 sarjaa per liike, mutta voit edetä oman taitotason mukaan.
    • Muistakaa, että nyt harjoitellaan taitoa, jolloin jokainen liike 100% puhtaudella.