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

  • Mini-Hellride Workout

    50 cal assaultbike, begin every minute with 5 burpees

  • 13.8.2020 Masters SM Workout

    Eilinen/Lepo/Pk Lenkki

  • 8.12.2019 Strength

    Hang Squat Clean 1RM

  • 4.1.2020 Workout

    For time:

    30 Cal Ab
    12 Hspu
    20 Cal Ab
    10 Hspu
    10 Cal Ab
    8 Hspu

  • 7.1.2020 Workout

    Basic Endurance 60 minutes

    6 Tng Power Snatch 50/30kg
    45 double unders
    10 Russian Swing 2x24/2x16kg
    10+10 Seated DB press
    1000/900 m Ski

  • Gymnastics + strength + conditioning Strength

    170 min
    Warm up + COS 25 min

    1.HSW
    - 15 m

    2.BCTB
    - BFLY x 35
    - KS+BCTB 4 x 5+5
    - BCTB+hollow 8 x 1
    - BCTB+BFLY 2 x 1

    3.Strict HSPU strength
    A. Box pike HSPU 4 x Max effort w/weighted vest - 3 kg
    - 4 3 3 3

    B. Box Pike HSPU negatives w/deficit 3 x 5, 5 s. neg
    - 10 kg plates 1 x 5
    - No def. 2 x 5

    4.Front squat
    A. Build to max set of 3 for the day

    B. 4 x 3 @ 90% of today's max

    5.Metcon
    A. Every 4 minutes for 4 rounds:
    16 DB Snatches (unbroken) - 15 kg
    200 m Row
    - Go hard every round, but faster each round!
    - Times: 1.31, 1.27, 1.25, 1.21

    6.Accessory
    A. 4 sets:
    10 Ring face pull
    15 DB Lateral raises - 10 10 10 10 lbs

  • COOL DOWN Workout

    5-10 Down Dog to Cobra video
    Kangaroo Flow video

  • 2 mile-150 PU Workout

    50 PU
    1 mile
    50 PU
    1 mile
    50 PU

  • 18 min emom Workout

    18 min emom

    Odd 15 wb
    Even 10 power cleans 60kg

  • 5.2.2022 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi