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

  • Conditioning Workout

    Every 3 mins for 30 mins, alt. btw:
    500/400m Row
    30/24cal AB
    - You should be able to complete both stations in less than 2 mins each

  • 19.1.2023 Run ( Kuopiohalli ) Workout

    Run

    6 x 200m Rest 2 min

    2 x 800m Rest 3 min

  • MISS PIGGY Workout

  • 02.13.2014 Workout

    Pec and hips mobility:
    Banded over head position
    Voodoo floss above the knee

    Strenght:
    Dragon flags
    Strict weighted sit ups

    WOD:
    5 rounds for time:

    Pull up x5
    Box jump x10
    K2E x15

  • 5.11.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    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

  • ”Hang Gliding” Workout

    AMRAP 20:
    4 Dumbbell Hang Snatches (Each Arm)
    6 Toes to Bar
    24 Double Unders

    KILOS: 22.5/15

  • FUNCTIONAL 18.2.2023 Workout

    AMRAP 12
    3 Wall walk
    3-6-9-12…Thruster
    3-6-9-12…Burpee over bar

  • 20.11.2022 Strict Pull-Ups Workout

    Strict Pull-Ups

    4-4-4-4-4

    Go Every 2:30

  • 12.8.2024 SNATCH PUSH PRESS Strength

    2@90%, sn-%, rest btw sets 2min

  • Gymnastics Workout

    500m ski erg
    then 8 minutes
    10 seated face pulls
    10 hollow rocks
    5 ring rows

    4 rounds for quality
    8 Chest-to-ring Pull-ups
    5 Ring Dips
    3 Ring kips

    • use bands if needed
    • chest to rings, thing thumbs under boob muscle
    • ring dips as low you can