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

  • 3.2.2017 Pe Perusryhmä (Punttikoulu001) Workout

    Jalkakyykky 70%xmax toistot (jätä vähintään 1-2 toistoa varaa ja yritä parantaa ensi viikolla)

    Penkkipunnerrus 70%xmax toistot (jätä vähintään 1-2 toistoa varaa ja yritä parantaa ensi viikolla)

    Leuanveto 3xmax x omapaino (kevennä tarvittaessa kumilenkillä)
    Istumaannousu 3-5x12-20 (jos menee yli 20 käytä lisäpainoa niskan takana)

  • ENDURANCE CLASS Workout

    30 min time cap:
    (3 rounds)
    -25 Wall Balls (20/14)
    -25 Burpees
    -25 K 2 90
    -25 Slam Balls (30/20)
    -25 OH Lunge with plate (35/25)
    -25 DU/ 50 singles

  • Kind of Isabell and kind of Grace and something else... Workout

    With partner complete the total reps of

    30 hang power snatch (60/40 kg)
    30 muscle ups
    30 power cleans (60/40 kg)

    Work in turns (other one works while other one rests etc)

    Scale MU to C2B/ or pull ups

    TC 15 min

  • Partner WOD Workout

    Nicer, More Friendly Partner 12 Days Of Christmas
    Partners divide work as needed unless specified to work together

    1 – 100m Run
    2 – Tire Flips
    3 – P. Snatches 95/65
    4 – Box Jumps 24/20
    5 – Pull Ups
    6 – Swings 55/35
    7 – Wall Balls 24/20
    8 – OH Walking Lunges 45/25
    9 – Full Cleans (Same as Snatch Weight)
    10 – Evil Wheels
    11 – Sumo DLHP (Same as clean and snatch)
    1200 Meter Run….Together!!!!!

    Done in the same manner as last Saturday...like the song!

  • Warm up Workout

  • MU practice Workout

    15 min

    Tarnsition with feet on the floor
    Transition with rubber band
    Free muscle up with 1s pause at the end of pull.

    Choose which scaling most serves your skill level.

  • Hill Sprints Workout

    10x 30m every second minute.

    First 2- @ 70%
    2-4 @ 80%
    4-6 @ 90%
    6-10 @ 100%

  • Lepopäivä Workout

    Rest day - what did you do?

  • Did I missing something? Workout

    On the 10:00 x 3Rds

    250Row
    15 t2b
    15 WB
    250 Row

  • 28.2.2020 CF Workout

    Increase BOLD weights if you feel good

    Voima tempaus + Snatch drop

    3 x (3+3)x40%

    Tempaus polvelta + valakyykyykky 1+1x70, 2 x (1+1)x75%, 2 x(1+1)x80%

    Rive polvelta + etukyykky + Raty + Työntö 1+1+1+1x70%, 2 x (1+1+1+1)x75%, 2 x(1+1+1+1)x80% (työnnöstä)

    Takakyykky 3 x 5 x70%

    Reverse hyper 3 x15