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

  • Torstai 22.4.21 Strength

    1.) Muscle clean + front squat + press in jerk 4x 3+3+3
    2.) Clean 7 x 2
    3.) Clean pull 4 x 3
    4.) Front squat + box jump
    5 x 3 +1
    5.) Good morning 3 x 5

  • 18.1.2017 Workout

    Vatsoja 5x20-20
    Reverse Hyper 3x 15-20

  • 6.2.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Shoulder strength Workout

    3rds:

    10 banded shoulder press
    10 cuban press with stick
    10+10 banded outer rotations
    10 easy ring rows

  • 060320 Workout

    A) In 15' find 1rm squat clean

    B) Emom 8'
    Even: 5 hpc + 5 fs @70% A
    Odd: 3 wall climb

    C) Amrap 12'

    3 squat clean
    8 HSPU
    14 AKBS 24/16

  • Team Finland workout. Workout

    In pairs for time.

    Warm-up, parin kanssa row 120 m, 3 kierrosta, hävijäjä tekee yli/ali metrit 1) air squat 2) push up 3) syngro burbee

    1) Toistot voi jakaa miten haluaa, molemmat tekee yhtaikaa.

    100 CAL ROW
    100 Burbee

    2 MIN REST

    2) jaa toistot niin että aina 5 toistoa vuorotellen ( wallbalit 10, DU:t 35 /50)

    20 C2B / Pull-up / Jumping pull-up / ring row
    20 Thruster
    20 C2B / Pull-up / Jumping pull-up / ring row

    40 Wall Ball
    140 DU / 300 SU
    40 Wall Ball

    20 Snatch
    20 OHS
    20 Squat C & J

    10 BMU ( C2B / Pull-up / Jumping pull-up )

    RX, barbell 60/40 kg, Wall ball 9/6 kg
    Time cap 40 min

  • Metcon Workout

    • For Time:
    Assault Bike 100/75 Kcal
    MB Wall Ball (9/6Kg) 100 reps
    Pull Ups 100/75 reps

  • Metcon Workout

    • 20 Min AMRAP of:
    Double KB Front Rack Carry (2X24/16Kg) max m accumulated
    Every 2:00 perform:
    Air Squats 20 reps
    Wear Vest (9/6Kg)

  • Box P 09-05-2020 Workout

    METCON
    0:00-10:00 AMRAP:
    400 Meter Run
    20 Wall balls (20, 14)
    50 Double Unders

    12:00-22:00 AMRAP:
    400 Meter Run
    10 DB Hang Power Cleans (50, 35)
    30 Air Squats

    22:00-32:00, on your own at an easy pace, Recover:
    3 Options:
    Easy Row
    Easy Bike
    Easy Jog
    *Choose 2 and perform 5 minutes of each.

    EXTRA CREDIT
    Banded Pull-aparts: 4 x 40-50. Rest 60s.
    *Use a light band and complete 40-50 UB reps

  • 9.2.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min