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

  • Front squat 3 x 3 Strength

    Front squat 80%

  • Different holds #masu Workout

    Tabata x3

    1. Tabata 10s on/20s off x8
      Rind dip up/down hold

    2. Tabata 15s on/15s off x8
      Ring row up hold

    3. Tabata 20s on/20s off x8
      Push ups up/down hold

  • Conditioning Workout

    EMOM 30
    Min 1 : 50 Double under/100 Single under
    Min 2 : 15 Single KB squat clean @24/16kg
    Min 3 : 50m Single Kb Oh carry
    Min 4 : 15 Box jump step down@60/50cm
    Min 5 : 30” sec amrap Kb deadbug alt. Legs

  • FUNCTIONAL Bodybuilding Workout

    Strength:
    A, 5x3
    1+¼ Back Squat

    B, 3 sets:
    Weighted Lateral Box Step Up x 6 / side
    Hamstring march x 20 (10-10)

    C, WOD: In Teams of 2
    AMRAP 10 MINS (DBs@2x10/15)
    4 DB Front Squat
    3 DB Box Step Overs
    2 DB Thruster
    1 DB Devil Press
    - One athlete completes a full round at a time

  • "Sekaisin amrapista" Well Gym Games 2024 Workout

    "Sekaisin amrapista" Well Gym Games 2024 laji 5a & 5b & 5c & 5d

    Tempaus:
    5a) intervalli 2 min

    10/15 cal hiihto
    20 wallball

    amrap tempaus

    Painot:
    Avoin 30/43kg, WB 6/9kg
    Masters 40-49 25/35kg, WB 6/9kg
    Masters 50+ 20/30kg, WB 3/6kg
    Teinit (2007-2008) 25/35kg, WB 6/9kg
    Teinit (2009-2010) 20/30kg, WB 3/6kg
    Teini (2011-) 15/25kg

    Tuplanaruhypyt:
    5b) intervalli 2 min

    10/15 cal hiihto
    20 wallball

    amrap tuplanaruhyppy

    Dubai-vatsat:
    5c) intervalli 2 min

    10/15 cal hiihto
    20 wallball

    amrap Dubai-vatsa

    Painot:
    Avoin 12/16kg
    Masters 40-49 12/16kg
    Masters 50+ 8/12kg
    Teinit (2007-2008) 8/12kg
    Teinit (2009-) 6/10kg

    A-sit:
    5d) intervalli 2 min

    10/15 cal hiihto
    20 wallball

    amrap A-sit

  • Etukyykky kevyt 5x5 Strength

    Etukyykky kevyt

  • 10*3-2-1min Workout

    10 rounds, no rest between

    3min bike
    2min row
    1min ski

    Zone 2-3, basic conditioning.

  • Bench press 2-2-2-1 Strength

    Nousevilla

  • 3.5.2024 B) SPLIT JERK Strength

    *split both side *rack/blocks
    3x[2+2]@80% of last week RPE10, rest btw sets 3-4min

  • Talvikarkelot laji 6 - Monipuolista kuntoliikuntaa Workout

    26 - 29min
    3min amrap
    Synkronoitu seinäpalloheitto

    *Pallojen painot:
    Avoin, Master 35 - 44, Master 45 - 54, Sekapari-sarjat
    Miehet 9+6kg / Naiset 6+4kg

    Teinit, Master +55
    Miehet 6+6kg / Naiset 4+4kg

    Tosikot
    9+9 / 6+6kg