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

  • Weightlifting strength Strength

    2-2-2-2-2-2
    BB Jerk
    90-95% Use load Heavy of last week

  • Extra Credit 20-03-2022 Workout

    • Pigeon Pose - 60s each
    • Scorpion Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Lauantai 26.3. Workout

    Wod
    Treeni

    2 Rounds

    500/400m Row

    25 Dual DB Front squat 22,5/15kg
    70 Double Unders

    Rest 2 min between rounds

    Hiki
    2 Rounds
    500/400m Row
    25 Db squat/ Air squat
    70 Single unders

    Rest 2 min between rounds

  • Extra Credit 13-03-2022 Workout

    Landmine Rotation: 3 x 10 each. Rest 60s.
    +
    - Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Name of the game Workout

    AMRAP’10
    5 pull up
    8 DB snatch 22,5/15kg
    11 burbee over DB

  • EMOM15 Workout

    1. 10 hang squat clean 35kg
    2. Wall walks 3+
    3. rest

  • Conditioning Workout

    Alternate “A” and “B”
    Every 4 mins x 8 sets
    A,
    4 burpee Pull up
    8 HR push up
    12 wall ball @9/6kg
    16 Kb USA swing @24/16kg

    B,
    Every 4 mins x 4 sets
    4 burpee T2B
    8 HSPU kipping/ Pike Push up
    12 Box jump @60/50cm
    16 air squat

    Goal : sub 3 mins work in each set
    After 4 sets keep 3 mins REST!

  • New PR Strength

    New PR

  • Ladyt & Legendat Workout

    Lämpö
    2:00 Pyörä
    2:00 Hiihto
    2:00 Soutu

    2 kierrosta
    10 Kumpparihalkaisu edestä
    10 Kumppari pystypunnerrrus o/v
    10 Kumppari penkkipunnerrus
    10 Kumppari ulkokiertäjä o/v
    10 Kahvakuulaheilautus
    10 Maastaveto kuulalla

    :30 Pakaravenytys
    :30 Spiderman venytys
    :30 Selkävenytys (vastakkaisesta jalasta kiinni)

    Voima
    5 kierrosta
    8 Maastaveto
    8 Kulmasoutu käsipainolla o/v
    16 Ristikkäislinkkari

    Jumppa
    Pareittain 15:00
    20 cal Soutu
    20 Punnerrus
    20 Boksiaskellus
    20 cal Pyörä
    20 Burpee
    40 Selän ojennus

  • 27.7.2020 WOD Workout

    AMRAP 20
    14-12-10-8-6-4-2 Front Squat (Bodyweight)
    2-4-6-8-10-12-14 Strict Hanstand Push Ups