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

  • Extra Credit 27-03-2020 Workout

    Barbell Rows - Accumulate 50 Reps with a pronated grip + 50 reps with a supinated grip. Use the same weight you used in the WOD.
    +
    Biphasic Lat Stretch x 60s each side.

  • Deadlift method Antikainen wk9 Strength

    Deadlift 6x3x65%

    Deload

  • Emom x16 Workout

    1. 12 reverse lunge
    2. 10-20 some core movement

  • 5/15/20 Workout

    Warm up(10)
    100m run
    10 heel grab
    10 knuckle draggers
    10 squat jumps
    10 body builders
    10 knee grab
    10 side lunge
    100m run
    :30 quad stretch per

    WRK(15)
    WRK 4:00 Rest 1:00 x3
    12 dumbbell hopovers
    24 plank taps
    12 v-ups
    24 mountain climbers

    Finisher
    60 bicycles
    1:00 IT stretch

  • 7x4 Workout

    1x Power Clean
    1x Push Press
    1x Snatch
    1xOHS

    All at same weight

  • Step up madness Workout

    250-500 step ups

    After 50 step ups do:
    10 push ups
    10 sit ups
    10 back extensions

  • Pikkukorona Workout

    10’ emom
    3x strict pullup
    5x boxjump

  • Juhannus Sima Workout

    30 min kiertoharjoittelu
    10 x maastaveto
    10 x leuan veto
    10 x pystypunnerrus tangolla
    10 x tangon yli burpee
    10 x kahvakuula etuheilautus
    10 x käsipaino tempaus
    10 x etukyykky
    10 x boxi hyppy
    10 x thurster tangolla
    10 x etunojapunnerrus

    Rx kuormat 40 kg/ 25 kg
    Rx kuormat 32 kg/ 24 kg
    Rx kuormat 22,5/ 15 kg

    Sima Mestari versio

    30 min kiertoharjoittelu
    10 x maastaveto
    10 x leuan veto
    10 x pystypunnerrus tangolla
    10 x tangon yli burpee
    10 x kahvakuula etuheilautus
    10 x käsipaino tempaus
    10 x etukyykky
    10 x boxi hyppy
    10 x thurster tangolla
    10 x etunojapunnerrus

    Rx kuormat 60 kg/ 35 kg
    Rx kuormat 40 kg/ 32 kg
    Rx kuormat 30/ 20 kg

  • 22.4.2019 Workout

    lepoja ja sit vetoja!

  • Juhannusaloittelu Workout

    4 rounds

    10 press behind the neck w barbell
    10 Hammer w curl
    10 douple dumppel snatch
    10 floor tricep extension w heavy barbell