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

  • Sali suljettu! Helluntaipäivä! Workout

    Viikonpäiviin kuuluvat seuraavat päivät: Maanantai, Tiistai, Keskiviikko, Torstai, Perjantai, Lauantai, Sunnuntai, Helluntai, Karkauspäivä ja Viimeinen päivä. Joissakin maissa viikonpäiviin kuuluvat myös Naamantai, Keksiviikko, perstai, Kerstai sekä Pikkulauantai.

    Nauttikaahan vapaapäivästä!

  • Adv. Class: 20:40 x 10 (hspu, thr) Workout

    20:40 x 10, alternating minutes

    MAX reps of:
    HSPU
    Thrusters 42,5/30 kg

  • 21.4.2020 Home Workout Workout

    20 RFT

    15 Sit ups
    15 Air Squat

    TC 20

  • Extra Credit 02-07-2019 Workout

    5 Minutes of Parasympathetic Breathing

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    3 Rounds Not For Time
    10 Goblet Squats @ 31X1 Tempo
    rest 30sec
    10m Lateral Band Walk/side
    rest 30sec
    10 Ring Row 20X0 Tempo
    rest 60sec

  • Valakyykkyjuttuja Workout

    Superkids

    4 kierrosta aikaa vastaan

    8 m vala-askelkyykky
    8 hollowtaitto jalat pallon päällä
    8 valakyykky
    1 min tauko

    Ninjat

    4 kierrosta aikaa vastaan

    16 m vala-askelkyykky
    12 hollowtaitto jalat pallon päällä
    10 valakyykkyä
    1 min tauko

  • Warmup Workout

    • 5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly C2B Pull Ups 4-6 reps
    Strict Ring Dips 7 reps
    One-Arm KB Overhead Squats Dx (light weight) 10 reps
    One-Arm KB Overhead Squats Sx (light weight) 10 reps
    GHD Sit Ups 10 reps

  • AMRAP 15 min Workout

    AMRAP 15 min
    1 - 2 - 3 - 4 - 5 - 6 - 7 - ...

    Thrusters 42,5/30 kg
    Toes-to-bar

    Aerobic work, do not go 100% from the start, pace yourselves.

    Continue UNBROKEN as long as you can. Start from 1 when you need to break a set.

    Score is the highest UNBROKEN rep-range you've reached.

    Aux work: mobility

  • Strength Strength

    Back squat 2x5, 3x2
    HSPU 5x5

  • Lördag 25/4 2020 Workout

    “Chelsea”
    30min emom
    5 pull ups
    10 push ups
    15 squats,
    If/when you fail on the emom tempo, do the rest of the workout as amrap.
    If you done the workout before RX try to add 1 pull up, 2 push ups, 3 squats each round.
    If you know that emom is impossible try a simpler version 3 pull ups 6 push ups, 9 squats.