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

  • Back squat Strength

    Back squat 6x4

  • Mökkibläster Workout

    EMOM, 3 rounds

    12 deadlift petankkikuulapakkauksella
    10m lunge rautakanki niskan takana
    10m cossack squat
    8 burpee

  • Ojentaja ja haukkari Workout

    3 kierrosta laatua
    12 kapeaa penkkiä
    8 tiukkaa vastaote leukaa

  • Nanorosso 19.12.20 Workout

    For time
    3 round Bergeron Beep test
    50 cal bike erg
    3 round Bergeron Beep test
    50 cal bike erg
    3 round Bergeron Beep test
    Bergeron Beep test=7 thrusters 35kg 7 pull up 7 burpees

  • Muscle & Power, AV1 Strength

    Back squat 5 RM, then 3x3 @ same weight

  • Hang power snatch complex 5 sets Strength

    5 sets:
    2 hang power snatch, high catch
    2 hang power snatch, deep power

    • rakentele painoa ylöspäin, laatu edellä
    • lähtöasennossa rinta ylös
    • eli kaksi ensimmäistä tempausta yrität ottaa vastaan niin ylhäälle kuin mahdollista, eli mahdollisimman pieni polvikulma
    • kaksi seuraavaa alemmas, lähelle 90 asteen kulmaa
    • rest 2min

  • HS Skill Work Workout

    3 sets:
    5x10 HS-walking steps, on the spot w/ spotter
    - Rest as needed btw sets
    ———————————————————————
    5 sets:
    HS-walk
    - As many tries/set as you can
    - Rest as needed btw sets

  • OFF-SITE WORKOUT - AMRAPs Workout

    3min AMRAP
    ME HSPU

    2min rest

    3min AMRAP
    ME Push-ups

    2min rest

    3min AMRAP
    ME Object facing burpees

    WARM-UP:

    3-4min rope jump
    *every 30sec do 3 burpees before continuing rope jumping

    then,

    2rounds

    20-30sec Handstand hold
    10/10 Chest stretch
    10/10 Hip complex

  • 24.12.2020 Workout

    🏋🏻‍♀️🏋🏻‍♂️ PAENONNOSTAJAT 🏋🏻‍♂️🏋🏻‍♀️

    🎁 HYVVEE JOULUA! 🎁

    🍗 kinkku kärventy 🍗

    🟡 sinappi ol vanhoo 🟡

    🍘 piparit loppu 🍘

    🎄 kuus kuatu 🎄

    🎅🏻 joulupukin parta irtos 🎅🏻

    KAEKESTA HUOLIMATA RAAHALLISTA JOULUN AEKOO KAEKILLE! 🎶

    EILINEN / LEPO / 60 min PK-LENKKI

  • Half Murph Workout

    1 mile run
    10 rounds of Cindy
    Completed at home
    (35lb DBs for rows instead of pull-ups)