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

  • Farmers Only Workout

    AMRAP 30:00 with a partner:
    50 Russian Swings
    60 Meter Sled Push
    120 Meter Farmer Carry

    • Goal: Challenging effort, split all reps/metres evenly with your partner

  • Keskiviikon Gymnastics Strength

    60 min

    Taito-osio
    Vaihtuvat drillit

    Voimaosio
    A1. Leuanveto 8/3/3/8 (RPE8)
    A1b. Avustettu Nordic Curl x 3

    B1. FG-soutu 4x8 (RPE 7)
    B1b. Takareisivaihdot x 5 o/v

    C1. Yläpito isometrinen (fg/ilman) x 10s
    C2. Kylkikeinunta x 10 o/v
    C3. Rengaskippi x 8
    C4. Joustohyppy x 22
    C5. Hauiskääntö pallolla max
    Amrap 14 min

  • 31.12.17 - Strength Workout

    Max kipping pull ups

  • Cindy Workout

    AMRAP 20’
    . Pull up x5
    . Push up x10
    . Squat x15

  • Thursday 6.1.2022. Workout

    Optional Easy Pace Cardio
    Perform 30-45 min very light pace cardio work by bike, ski, jog, sauvakävely, koiran kanssa..

    Perform 2-3 mobility/streching drills to lower and upperbody!

  • Monday HOME workout 3.1.2022. Workout

    WARM UP
    2 ROUNDS
    20 shoulder taps on push up plank
    10 TEMPO AIR SQUATS (2:0.2.0)
    5 TEMPO PUSH UPS (2:0:2:0) (VOI OTTAA POLVILTAAN LÄMPÄSSÄ MYÖS)
    5+5 SINGLE LEG HIP BRIDGE
    5 PIKE PUSH UPS

    then 2 sets of static hold on each position 10-20 sec on each position
    squat hold, push up hold on top/bottom, split lunge holds R/L and superman hold

    MAIN WORKOUT
    tempo weight vest / (reppuun painoa) / body weight training. try to keep tempo something like 2.0.2.0 (2s alas, 2s ylös, lihas töissä)
    Voit tehdä kiertoharjoitteena 4 KIERROSTA leväten 30-60sec liikkeiden välissä tai sit 4 SETTIÄ yhtä liikettä ensin ja sit lepo 1-2 min välissä.

    Air Squat x 10-15
    Push up x 6-12
    Bulgarian split squat x 6-12 per side
    handstand push up ( box hspu) Strict ones. x 6-12

    Metcon
    Every min for 20 minutes
    Odd : 10-15 kb swings / snatches if have only lighter kb/db
    Even : DB/KB facing burpees / lateral burpees x 6-10 reps

    Cool down
    glute and quad streching
    pec and tricep streching

  • Functional training 2.11. Workout

    5 x 3 min. Amrap. / 1min. rest.
    12 KBS
    10 Air squats
    8 V-ups
    20 Lunges
    -continue from where you were on the last round.

  • Extra Credit 30-08-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10 Rower Hamstring Curls
    5 Up Dog to Down Dog
    10 Rower Pike-Ups
    5/5 Moose Antlers
    -Rest as Needed b/t Sets-

  • Wednesday HOME WORKOUT 5.1.2022. Workout

    Warm Up
    3 rounds
    :30 single unders / jumping jacks
    10 air squats
    30 flutter kicks
    :30 HS / Wall Walk Hold

    then test workout movements and perform 30-40% of reps once

    Metcon
    4 sets
    45 double unders /line hops or 10-15 box over jumps
    20-30 single arm db/kb thrusters (split anyway you like)
    20-30 alt leg v-ups
    45 double unders / line hops or 10-15 box over jumps
    rest 1:1 bwn sets
    box over jump liikkeesen käy mikä vaan "este" minkä yli hyppäät puolelta toiselle.

    Accessory Work
    3 sets
    10+10 windmills or side plank dips
    20 cossack squats (each side, controlled movement)
    :15-25 side plank hold / upper leg on bench / lower leg off the ground eli samalla nivusille pitoa.
    rest 1-2 min bwn sets

  • FUNCTIONAL 30.10.2021 Workout

    AMRAP 15 (with a pair, split reps anyhow)
    100m walking lunges
    80 box jump
    60 cal erg
    40 burpee