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

  • 29.11.2021 Optional Workout

    Run

    3 x 600m moderate , rest 4 min btw sets
    3 x200m Faster Pace, rest 4 min btw sets
    3x500m Fast Pace, rest 4 min btw sets
    3x200m Fastest Pace

  • Snatch 1 Strength

    Snatch 1

  • 24.2.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Conditioning Workout

    Amrap 8 mins
    2-4-6-8-10…
    Kb overhead Lunge @24/16kg
    After each set 30 Double under, start with Double under!

    3 min rest

    Amrap 8 mins
    2-4-6-8-10…
    Cal row
    After each set 5 devil press @2x22,5/15kg
    Start with devil press!
    3 mins rest

    Amrap 8 mins
    2-4-6-8-10…
    Wall ball@9/6kg
    After each set 1 wall walk
    Start with wall walk!

    Split the Team into 3 groups and rotate through each station once!

  • OPTIONAL ACCESSORY Workout

    E2MOM x 4-6

    3-8 bmu+ remaining time easy bike Scaled pull/ or c2b

  • Main site Saturday 250111 Workout

    For time

    ♀ 35-lb kettlebell
    ♂ 53-lb kettlebell

  • Wodliiga Workout

    Wodliiga

  • 4.4.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Extra Credit 16-12-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    20 Alt. KB Horn Taps
    10 Alt. Groiners w/Twist*
    5 Up Dog to Down Dogs
    -Rest as Needed b/t Sets
    *Option to straighten the front leg after the groiner.

  • 26.5.24 Perfo Workout

    5min flow
    20min lämppä

    3x
    30sek hops
    Rest 45sek
    30sek boxijumps with drop down
    Rest 1.15
    30sek ring rows
    Rest 1 min
    2 Max eccentric ring PU
    Rest 2min

    15min wod setup & lämppä

    Wod
    15min amrap
    In pairs
    Medball clean +squat
    T2b
    Medball reverse Lunge
    db floor bench