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

  • YGIG 8 rounds Workout

    3x shuttlerun (à 20m-20m)
    6x BBJO
    9x DBBSO @15kg

  • Pull Workout

    A: SA Lat pulls 3set/arm
    B: Forward leaning Reverse DB flys 2set
    C: Rkb swing 10x15
    D: Supinated Db biceps curls 1xMax

  • Saturday Grind Workout

    Partner WOD

    Part A, 12' AMRAP
    Partner A: AMRAP airbike for cals
    Partner B: AMRAP power clean @ 60/40kg
    3' Rest

    12' AMRAP, YGIG style
    30 abmat sit up
    20 burpee pull up
    10m bear crawl (each)

  • 25.10.2023 BasicWod Workout

    Chest Supported Dumbbell Row

    4 x ( 8 - 10 )

    Go Every 2:30

  • Parisekabolla Workout

    6 rounds with partner

    6 syncro burpee bar/row over
    8 snatch
    Easy row

    Toinen pareista soutaa, kun toinen tempaa
    Vuoronperään.

  • Yläkropan voima 2 Strength

    Warm-up, 35/30 sec x 6:
    1) Ring row
    2) Press
    3) Push-up

    Core 2:00 / 2:00 x 5:
    Plank

    Every 3 mins x 5: (prosentit kolmen toiston maksimista)
    7 (65%), 7 (75%), 7-7-7 (82%) press

    Every 2 mins x 5:
    6 chin-up

    Every 2 mins x 5:
    10 toes-to-bar

  • Conditioning Workout

    6 Rounds for time:
    18/15cal AB
    15m+15m Single DB Walking Lunges 20/15kg
    - You can carry the DB as you choose

  • Weightlifting Workout

    A: Muscle snatch+ double drop snatch 3x3
    B: Double power snatch 3x2
    C:Double power clean +squat clean+ split jerk 3x4

  • Workout 28.2.2022 Workout

    5 Burpees
    10 Air squats

    5 Reverse burpees
    10 Sit Ups

    5 Box over burpees
    10 Push ups

    5 Plate burpees
    10 KB swings

    3 Suicides

  • Päivän treeni 5.4 Workout

    LÄMMITTELY
    2 x 40s./liike
    1. x-hyppy/marssi
    2. mittarimato paikallaan
    3. AKK - pito

    HARTIARENKAAN LIIKKUVUUS
    1:00/liike
    2 kierrosta
    1. Kepin ylivienti
    2. Kepin nosto ja veto niskan taakse
    3. Etunojassa kepin nosto ylös
    4. Kepin kääntö pään yli ulkokiertoon
    5. Foam rollerin päällä kepin ylivienti

    1:30/liike
    2 kierrosta
    1. Pystypunnerrus seinällä
    2. Käsien liutus seinällä
    3. Käden avaus konttauksessa
    4. Käden avaus toispolviseisonnassa

    TYÖNTÖ TREENI
    Emom 14
    Thruster pallolla x10
    Punnerrus renkailla 40s.
    Pystypunnerrus kp/kk 40s.
    Dippi x10
    Lepo