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

  • Turku Turbulence 2024 Laji 4 Workout

    30 Synchro Toes to Bar (2 working - 1 resting)
    10 Sandbag Clean (50/70kg) (split however)
    10 Rope climb (split however)
    10 Sandbag Clean (split however)
    30 Synchro Pull up (2 working - 1 resting)

    TC: 8 min
    Score: Time

  • Zone 2 bike Workout

    30min zone 2 bike
    HR 130-149

  • Ma 7.11.2022 penkki: nopeus Strength

    Penkki 5x5 (40-45-50-55-60%)
    -rinnalla stoppi + paineet pois

    Ojentajat käsipainoilla 5x10
    -lattialla maaten

    Pystysoutu käsipainoilla 5x15

  • PTG TO 19.12. klo 18 & 19 Workout

    LÄMMITTELY
    Tekniikkatikkaat
    Reaktiopelit

    YOU GO I GO
    1000m soutu / hiihto
    100 x etuheilautus
    100 x istumaannousu pallon kanssa
    100 x synkronoitu kyykky

    Timecap 24min

  • EasyWOD 17.11.2022 Workout

    Voima
    E3MOM, 3rds
    Pike push up x6-10

    WOD
    EMOM 15min
    1.min 3-5 pike push up, rest of min sit ups
    2.min 8 box jump (lintin päälle), rest of min kb swing
    3.min rest

  • Row 1min Workout

    Row 1min. Max effort.

  • Torstai 10.11.22. BASIC Workout

    Treeni 2
    Warm Up
    3 min easy cardio
    Mobility for 5 minutes (vedä jotain yleistä)
    then 2 rounds
    10+10 plate halos
    10 goblet squats
    5 reverse snow angels

    Testing Todays WOD Movements

    Metcon
    2x12 min emom / 3min rest bwn
    min 1 - cardio machine easy pace (45s)
    min 2 - wall ball shots 2x 4-8 reps
    min 3 - cardio machine easy pace (45s)
    min 2 - kb swings x 12-15 reps
    min 5 - cardio machine easy pace (45s)
    min 6 - burpees 2 x 4-6 reps

    eli nuo liikkeet mitä kahteen osaan niin karkeesti teet esim.6 toistoa
    ja lepäät 10-15 sek ja uudelleen 6 toistoa.

    Finisher
    3 rounds
    10-15 hardened ring row
    20-30 medball russian twists
    10-15 knee tuck ups
    rest 2 min

  • Rower love Workout

    2000m pace: 1:48-1:55/500m
    Rest 1:30
    500m pace: lowest that you rowed 2000m.
    3x
    Rest 1min between sets

  • Sunnuntain jumpat Workout

    Ylläpitoa
    Rive ja työntö 3+1@60kg, 70kg ja 80kg
    2+1@90kg, 1+1@100kg,110kg ja 120kg, työntö ei onnistunut 120kg
    Tempaus 3x60kg ja 70kg, 1x80kg ja 85kg, 90kg fail
    Etukyykky 2x110kg,120kg ja 130kg.

  • Row 60min Workout

    Row 60min. Max effort.