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

  • Extra Credit 25-12-2020 Workout

    Zottaman Curls: 3 x 8-12. Rest 60s
    +
    - Foam Roll - Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 19.4.2021 Strength

    Weighted Pull up

    5 - 4 - 3 - 2 - 1

    Sendoff 3:00

  • 18.4.2021 Workout

    AMRAP 40

    50 KB Swing 32/24kg
    50 Double Unders
    50 Thrusters 20/15kg
    50 Calories Row
    50 One Arm Devils Press 22,5/15kg
    50 Sit Ups
    50 Pistols Squats

  • Newton Challenge WOD 2 Workout

    Go out!

    Warm up: 20min walking / jogging

    Exercise: E2MOM for 40min

    1. Run at an ascending pace for 2min
    2. Walk for 2min (at such a rate that your heart rate drops)

    This exercise can also be done as an uphill run for 40min

    1. Run to the top of the hill at an ascending pace
    2. Walk down at a calm pace

  • Keskiviikon Gymnastics Strength

    Raskas viikko

    A1. Ring pull up Cl. 3x2+1 (RPE9)
    A1b Nordic curl x2 (RPE8)
    Tauko 3 min

    B1. FG-soutu 4x10(RPE 8)
    B1b. Takareisivaihdot x 6 o/v
    Tauko 2 min

    C1. Yläpito isometrinen (fg/ilman) x 14s
    C2. Kylkikeinunta x 10 o/v
    C3. Rengaskippi x 10
    C4. Joustohyppy x 25
    C5. Hauiskääntö pallolla x max
    Amrap 14 min

  • Mobility & CORE Workout

    shoulder & Th mobility

    3 rnds for quality
    5/5 band resisted book opener
    5/5 push up pos. one arm snow angel
    8/8 KB halo

    KB windmill 3x5/5

    3 rnds:
    8/8 mountain climber
    3/3 scorpion
    8/8 KB teapot

  • Linnamasters laji 3 Strength

    Fs 120
    Stoh 95
    Dl 180
    Max weight in three attempts

  • Gymnastics + weightlifting + conditioning Strength

    160 min
    Warm up for 15 min

    1.MU
    - Drills
    - MU 20x1

    2.WL
    A. Clean& jerk
    4 x 2 Clean + 1 Jerk
    x 75-80 %/ "1 rep in the tank"
    - 55 57.5 60 60

    3.Metcon
    A. 5 RFT
    10 butterfly pull up
    10 cal row
    Time: 7.52 (100 s/round)

    B. AMRAP5
    4 Hang squat clean 75/55 kg > 40 kg
    3 Push jerk
    2 Front squat
    *EMOM 5 cal AB > bike erg
    Reps: 4 rounds + 1 HSC
    Rest 5

    C. AMRAP5
    4 Hang squat clean 55/40 kg > 30 kg
    3 Push jerk

    2 Front squat

    *EMOM 5 cal AB > bike erg
    Reps: 5 rounds + 4 HSC

  • 17.4.2021 Workout

    AMRAP 7

    Max. Reps Push Press 50/35

    *EMOM 3 Bar over burpees

  • Endurance WOD Workout

    Varied intervals x 6 sets:

    250/225 m row
    10 toes to rings
    150 m run
    8 pull ups
    30 m dual DB overhead walking carry 35/25 lb
    20 jumping lunges
    90 s rest

    Change the order of movements for every set.