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

  • Ojentaja ja haukkari Workout

    3 kierrosta laatua
    12 kapeaa penkkiä
    8 tiukkaa vastaote leukaa

  • Premium shake Workout

    8 min EMOM
    1. Min 15cal echo bike
    2. Min 20 pull up
    3. Min 15cal echo bike
    4. Min 20 Dips

    Rest 3min

    8 min EMOM
    1. Min 12cal echo bike
    2. Min 15 wall ball 9kg
    3. Min 12cal echo bike
    4. Min 15 box over burbee

    Rest 3min

    8min EMOM
    1. Min 10cal echo bike
    2. Min 10 pistols
    3. Min 10cal echo bike
    4. Min 10 Devils press 2x17,5kg DB

  • Gymnastics + weightlifting + conditioning Strength

    140 min
    Warm up for 20 min

    1.BMU
    - 30

    2.WL
    A. EMOM10
    1 Hang clean + 1 TNG clean
    - 1-5 minutes: 65-70% - 45 kg
    - 6-10 minutes: 70-75% - 50 kg

    B. Jerk
    Every 90 s. x 4
    1 Push press + 2 Push jerk + 1 Split jerk
    x 65-70% - 44 kg

    3.Metcon
    For time:
    40 Wall ball
    40 GHD sit ups
    40 DB Snatch 15 kg, alternating
    40 cal Ski erg
    Time: 10.23

    4.Core
    - Not done

  • Linnamasters 2021 karsinta laji 2. Workout

    For time:

    25m Walking Lunge with double DB@17,5/22,5kg
    50x DB Single Hand Snatch (käden vaihdolla)
    25m Walking Lunge with double DB@17,5/22,5kg
    50x knee rise/TTB

    Kuntosarja DB@17,5kg/Knee rise
    Kilpasarja DB@22,5kg/TTB

    Timecap: 9 minutes

  • Seal row 6x6 Strength

    Seal row 6x6

  • 7.11.2021 DL, DU & Bike Workout

    10 x Every 2:30

    10 Deadlift 80/60kg
    30 Double unders
    500/450 bike Ergo

    Result is total working time.

  • Gymnastics + conditioning + strength Workout

    155 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 27x1

    2.Gymnastics capacity
    5 rounds for time:
    10 m One arm OH walking lunge, R - 12.5 kg
    10 Toes to bar
    10 m One arm OH walking lunge, L - 12.5 kg
    10 Deficit kipping HSPU - abmat

    3.Strict pulling & pushing
    10-8-4-6-2 Strict chin ups
    * After each set do:
    8+8 One arm seated strict DB/KB press - 10 kg
    25 Hollow rocks

  • Aerobic work + gymnastics + weightlifting + strength Strength

    AM: 30 min
    60 s. run/60 s. walk
    4.4 km, 6.56 min/km
    HR 128/159

    PM: 150 min
    Warm up for 20 min

    1.BCTB
    - Bfly x 40
    - BCTB x 25 (singles)

    2.WL
    A. Every 90 s. x 4:
    1 Snatch pull
    1 Snatch below the knee
    1 Snatch above the knee
    1 OHS
    x 70-75 %
    - 38.5, 38.5, 40, 40 kg

    B. Consistency work for snatch:
    Every 30 s. x 1 Snatch x 70% for 10 rounds (5 minutes)
    - 38.5 kg

    Rest 2.5 minutes

    C. Repeat B
    - 38.5 kg

    3.Strength
    3 sets of:
    8+8 Reverse back rack lunges
    New set every 3 minutes
    - 45 kg

    4.Accessory
    20-18-16-12-10 Double BD box step overs 2x15kg
    *After each set do: 30 s. L-sit hold > 15 s.

  • 20.10.2020 Sali Workout

    Eilinen/lepo/lenkki

  • Heart&leg 03.04 Workout

    30 - 20 -10
    Shuttel run 10m
    Assualtbike calorier

    200m farmers carry 2x20kg
    100 double unders

    30 - 20 -10
    Shuttel run 10m
    Assualtbike calorier

    200m farmers carry 2x20kg
    100 double unders

    30 - 20 -10
    Shuttel run 10m
    Assualtbike calorier