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

  • ReissuWod #5: 2 x 21-15-9: pistoolikyykky / burpee / ilmakyykky / etunojapunnerrus Workout

    Aikaa vastaan

    21-15-9

    2min tauko

    21-15-9

    • Ilmakyykky
    • Etunojapunnerrus

  • Rest or Swimming Day Workout

    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim
    2 sets
    100m swim
    1 min rest
    2x25-50m pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled" you can try to touch your "glute on each pull"
    käytä vaan kelluketyynyä jalkojen välissä jos sellainen on.
    1 min rest
    100m swim
    rest 1 min
    2x25m kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. OR WITHOUT BOARD, ITS PRETTY HARD AT FIRST. rest 30s bwn
    rest 1 min
    100m swim
    rest 1 min
    2x25-50m pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled" you can try to touch your "glute on each pull"
    käytä vaan kelluketyynyä jalkojen välissä jos sellainen on.

    finisher
    25m fast
    25m recovery
    rest 1-2 min and repeat 2-3 times.

  • Clean EMOM 20 Workout

    Every minute one Squat clean & Hang clean

    5 x 50%
    5 x 60%
    5 x 70%
    5 x 80-90%

  • Back squats 8-4-4-4 Strength

    Do all sets with same weight. 2.5-5 kg more than last time. Rest 3-5 min between the sets.

  • 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

  • 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.

  • 11.11.2021 Bench Press Strength

    Bench Press 1 RM

    • AMRAP 65%

  • 11.11.2021 Accessory Workout

    Accessory 3 Sets

    8 DB Bench Press
    15 GHDSU

    increase weight last week.