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

  • Shoulders on shoulders Strength

    Push jerk
    2x10
    2x7
    2x5
    2x3

  • Saturday Whole Workout Workout

    Warm Up
    3 rounds
    1:00 row (increase pace each round)
    5 inch worm with push up
    5 up downs (burpee without push up)
    10 alt leg v-ups
    5 jumping pull ups
    :30 Active Bar Hang
    :30 HS Hold

    Metcon
    For time
    30-20-10 reps
    Calories Row (women calories 24-16-8)
    Burpee over rower (steady pace, not going all out, step up tactic)

    rest 1:1

    For TIme
    30-20-10 reps
    Calories Row (women calories 24-16-8)
    Kipping HSPU (HSPU's should be done in mostly at 3 sets) so take smart breaks in bwn sets. Even if you could go for unbroken
    set now its not that time. Make it 20+10 with 20 sec rest bwn for example.

    Accessory Work
    3 sets
    6-8 weighted or strict pull ups
    rest 15-30s
    8-12 hardened ring row
    rest 15-30s
    1+1 Plate around with pinch grip hold (eli pyöritä näppien varassa kierros myötä/vastapäivään hitaasti ja hapota forkkujas
    mukavasti. Grippi treeniä. Miehet 10kg ja naiset 5kg tai 10kg levy niin että voi ottaa vähän "sisäkantista" kiinnii. Paino ei niin
    oleellinen vaan se että näppivoimaa saadaan haastettua)
    rest 2 min bwn sets

  • 8.7.22 KUNTO Workout

    4x AMRAP 5, 2min rest between

    AMRAP 5
    - 10 A-jumps
    - 10 burpees

    -rest 2min

    AMRAP 5
    - 10 lunges (with 2x db) 5/leg
    - 10 push press

    -rest 2min

    AMRAP 5
    - 10 wall ball
    - 10 heavy kb swing

    -rest 2min

    AMRAP 5
    - 10 toes to bar / knee raises
    - 10 box jumps

  • Boksihypyt Strength

    6x2 nousu haastavaan mutta varmaan kakkoseen

  • Päivän treeni 24.5 Workout

    KAHVAKUULA CIRCUIT
    Kolme kierrosta
    60/20 kierrosten välissä 1,5min lepo
    1. Kuulan siirto lankussa
    2. Etuheilautus käden vaihdolla
    3. Thruster
    4. Farmarikävely
    5. Maastaveto
    6. Soutu vuorokäsin

  • Team 1776 Workout

    For Time on team of 4
    200 KB swing
    200 Box jump
    200 Ilmakyykky
    200 punnerrus
    100 burbees
    100 leukaa
    200 sit ups
    200 kcal row
    100 du
    100 wall ball
    100 kcal ski
    76 db pushpress
    Yksi juoksee kokoajan boxia ympäri

  • Upper body bodybuilding Strength

    A: Bench Press pyramid 5-3-1-3-1-3-5
    B: Shoulder press 3set
    C: Pec dec 1xMax
    D: Strict pull ups 3xMax
    E: Lat pull rows 2set
    F: rope triceps push downs 1xMax

  • Erg, squats and presses Workout

    15 MIN

    • 30 sec Erg @85%
    • 1/2/3/4/5…. Squats 2x24kg kb in front rack
    • 1/2/3/4/5…. Push presses 2x24kg kb

    score is amount of reps performed - 10 sec Erg=1 rep

  • Back squat Strength

    Find a heavy 3 in 20min.

  • Extra Credit 04-07-2021 Workout

    • Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
    • Hip IR Pails/Rails