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

  • 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

  • SKILL Workout

    Ring MU skill

    E2MOM 5 rounds
    1-3 Ring MU
    10-50 DU

  • 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.

  • PT Group TI 17.10 klo 10 & 18.30 Workout

    LÄMMITTELY
    2 kierrosta, 60”/20”
    1. Eteentaivutus kepin kanssa
    2. Käsien työntö seinällä (rulla)
    3. Seinäkyykky
    4. Hiihto ergo

    VOIMA
    Takakyykky 3 x 12
    Pystypunnerrus 3 x 12

    AMRAP 10 min - KEHONPAINOLLA
    Pidä rauhallinen tahti, vältä kovaa hengästymistä
    20 air squat
    20 dead bug
    10 avustettu punnerrus
    10 rengassoutu

    Merkkaa treenin tulokseksi amrapin kierrokset

  • Main site Saturday 230826 Workout

    5 rounds of Cindy for time
    5 minutes to establish a heavy deadlift
    5 rounds of Cindy for time

  • 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.

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

    Aikaa vastaan

    21-15-9

    2min tauko

    21-15-9

    • Ilmakyykky
    • Etunojapunnerrus

  • Pn-reenit Workout

    Tempaus+vala 2 x 1+1
    34kg saakka, 36kg ei tänään irronnu, loppuun vähennys 30kg setti

    Rive+etukyykky+työntö 2x1+1+1
    30,35,40,44,45,49,52

    Takakyykky
    Kakkosia 45,60,70
    Neloset 80,85

    Ja loppulankkujumppa!

  • 25.11 Workout

    Team of 3 (split reps anyhow)

    1000m bike
    100 ohs 40kg
    1000m bike
    100 thruster 50kg
    1000m bike
    100 box step up 50kg
    1000m bike

    3 burpeeta aina oman osuuden jälkeen

  • Basic wod Strength

    Sumodeadlift
    3x8