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

  • 20.7.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Pull Workout

    A: Broad jumps 8x3
    B: Hip thrusters 3set
    C:SL Standing hamstring curls 3set
    D: Weighted chin ups Supinated 5x3, Amrap sista setet
    E: Strict pull ups 2set
    F: Seated rows
    G: Alternating DB biceps curls 1xDrop set

  • BB arme, ben og skuldre Workout

    Chin ups
    push-ups
    Lateral raises

    Bulgarians
    Curls, in front
    Hammers

    Neutral grip pullups
    Wide pushups
    Upright row

  • Deadlift pyramid with HSPUs Workout

    For time:
    - 12 deadlift @ 80/50 kg
    - 6 strict HSPU
    - 6 kipping HSPU
    - 10 deadlift @ 90/60 kg
    - 5 strict HSPU
    - 5 kipping HSPU
    - 8 deadlift @ 100/70 kg
    - 4 strict HSPU
    - 4 kipping HSPU
    - 6 deadlift @ 110/80 kg
    - 3 strict HSPU
    - 3 kipping HSPU
    - 4 deadlift @ 120/90 kg
    - 2 strict HSPU
    - 2 kipping HSPU
    - 2 deadlift @ 130/100 kg
    - 1 strict HSPU
    - 1 kipping HSPU

  • Back squat 14RM Strength

    Takakyykky 14rm

  • WOD, Metcon Workout

    "Annie got balls" 12'min Tc

    Treenaaja ___________________________________ Kuntoilija

    10-20-30-40-50 Double-unders _____________ 30-60-90-120-150 Single-unders
    10-20-30-40-50 Abmat sit-ups ______________ 10-15-20-25-30 Abmat sit-ups
    5 Heavy ball Shots 30/20lbs (each set) ______ 5 Heavy ball Shots HAP (each set)

  • WOD, Strength / Technique Strength

    Every 2'min for 5 sets:

    5 Dual KB Clean
    3 Press/Jerk HAP

    Then...

    100 KBS unbroken 24/16kg (Tc 5'min)
    Every break = 3 Wall walks

  • WOD, Metcon Workout

    1 Round for time in pairs share reps: tc 18' min

    Treenaaja _______________________________ Kuntoilija

    2000m Ski sharing every 250m _________ 1600m Ski sharing every 200m
    40 Pull-ups ______________________________ 40 Jumping Pull-ups
    40 Box jump overs 24"/20" _____________ 20+20 Box step overs
    40 Push-ups _____________________________ 20+20 Push-ups / Knees
    40 V-ups _________________________________ 40 Tuck-ups
    40 Target Burpees _______________________ 40 Burpees

  • WOD, warm up Workout

    Wu: 10'min

    5 Cal ski
    10 Push-ups
    10 Hollow rocks
    10 Arch rocks

    5 Dl
    5 Hang cleans pulls
    5 Muscle cleans
    5 Front squats

  • WOD Workout

    5 rnds for time:
    2 wall walk
    5 ttb
    20 DU