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

  • "Lung Island" Workout

    25-20-15-10-5:
    Calorie Row
    Power Snatches 34 / 25 kg

  • Rocket Workout

    Complete as many rounds as possible in 30 minutes of:

    • 50-yard swim
    • 10 push-ups
    • 15 squats

  • summer battle 2024 laji 4 Workout

    10 power clean
    20 toes to bar
    10 front squat
    20 toes to bar
    10 shoulder to overhead
    20 toes to bar
    10 thruster

    yleinen sekä master 35kg/55kg

    Elitessä keskimmäiset t2b tehdään barmuina, tanko 35kg/55kg

  • 051221 Sunnuntai Workout

    HERO WOD

    "The Lyon"
    5 rounds, each for time of:
    7 squat cleans 75/50
    7 shoulder to overhead
    7 burpee to chest to bar pull-up
    Rest 2min between the rounds

    Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

  • Home WOD 08-01-2022 Workout

    A) NOTES
    - Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
    - Metcon: Most of these movements should give you ample rest, the goal being to not work for more than 40s in a given minute, so pick a weight that works for that time frame or cut your reps down slightly.
    - Equipment: Medium & lighter weight, bench/chair

    B) WARMUP
    4 rounds:
    2 Side/Side Deep Lunge + Sumo Twist
    4 Upward to Downward Dog + Toe Touch
    6 Arms Overhead Squats

    C) TABATA
    Superman Hold x 1
    Mountain Climbers x 1
    Jump Squats x 1
    RKC Plank x 1
    Repeat this sequence x 4

    D) EMOM 24
    Min 1: 20 Russian Swings
    Min 2: 20 Chair Dips
    Min 3: 20 Goblet Reverse Lunges total
    Min 4: 20 Butterfly Sit-ups
    – Goal: 40s of movement at a sustainable pace.

    E) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C) TABATA
    As above

    D) EMOM 24
    Min 1: 10-15 x Single Leg Lunge Jump LEFT
    Min 2: 20 Chair Dips
    Min 3: 10-15 x Single Leg Lunge Jump RIGHT
    Min 4: 20 Butterfly Sit-ups
    – Goal: 40s of movement at a sustainable pace.

    E) LIZARD POSE
    As above

  • Torstai 10.11.22. Workout

    Lepo ja kehonhuolto! Hyvä syöminen/lepäily kotosalla!

  • Muscle & Power, Hero Workout

    Linna Masters 2020 laji 1

    For total time:

    50/35 Calories Row then..

    3 Rounds of:

    8 Power Clean
    8 Front Squats

    8 Shoulder to Overhead then..

    50/35 Calories Row then..

    2 Rounds of:

    8 Power Clean

    8 Front Squats

    8 Shoulder to Overhead then..

    50/35 Calories Row then..

    1 Round of:

    8 Power Clean

    8 Front Squats

    8 Shoulder to Overhead

    Rx weight 65/42,5 kg

    Scaled weight 50/35 kg, 45/30 cal

    Eazy weight 35/25 kg, 40/25 cal

  • High volume Workout

    18 Min AMRAP

    25 DBL DB Box Step Overs
    25 TTB
    55 Wall Balls
    55/45 Cal Row
    @25/17.5
    @9/6

  • Jenkins Workout

    AMRAP (with a Partner) in 40 minutes

    50 Burpees
    400 meter Run
    50 Kettlebell Swings (24/16 kg)
    400 meter Run
    50 Pull-Ups
    400 meter Run
    50 Push-Ups
    400 meter Run

    -split work anyhow
    -run together
    - if no partner: split the reps, 1:1 rest

  • Strict pull-ups Strength

    2 minutes rest between sets