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

  • BACK SQUAT Strength

    Back Squat

    2x3 @75%
    2x3 @80%
    2x3 @85%
    1x2 @90%

  • Upperbody strenght Workout

    4 x e4m:
    8+8 half kneeling DB press
    8 ring row
    6-8 box walk to handstand
    walk to hs:

  • 24.10.2023 Back squat Strength

    5-5-5-5-5

    Go every 2:30

  • MFBDC2024 - Event I. Workout

    🟦🟦🟦EVENT I.🟦🟦🟦
    🔶“Rowed Runner”🔶⬛️ NO TIMECAP!
    For time :
    - Partner A: 1200m row
    - Partner B: 1200 run
    - Partner A: 1200m run
    - Partner B: 1200m row

    Workout is complete when both persons finished the run and the row!
    The run and the row are done simultaneously!
    Timecap : 12 mins

  • HOLD ON TO YOUR FRIEND Workout

    20min AMRAP:
    500/400m x row/ski (ygig)
    30s x plank hold (syncro)
    20 x wallball (ygig)
    30s x side plank (syncro)
    20 x heavy kb swing (rx 24/32kg) (ygig)
    30s x side plank (syncro)
    20 x burpee (ygig)
    30s x L-hang (syncro)

  • Functional training 16.11. Strength

    Front squat
    5-5-5
    3-3-3
    1-1-1
    Climbing weights. Main focus on the technique

  • Mobility & CORE Workout

    shoulder & thoracic spine mobility

    band resisted book opener 2x10/10

    banded glute activation march 3x20 steps

    KB suitcase march 4x10/10m

    KB crossbody march (OH+suitcase) 4x10/10m

    3rnds for quality:
    3/3 KB armbar
    5/5 lateral raise in dead bug pos.
    8 wall ball resisted dead bug to hollow body

  • 23.12.24 Workout

    ”KUUSSATAA”

    4 rounds for time:
    25 pull ups
    25 squat cleans @50kg
    25 db hang clean & jerk @2x20kg
    25 sit ups
    25 deadlift @85kg
    25 DU

    • hyvää joulua! 💪🏼🧑🏼‍🎄🎄

  • MFBDC2024 - Final EVENT Workout

    🟦🟦🟦Final EVENT🟦🟦🟦 (Top 8 Teams in each Division)
    🔶”Deadly ladder”🔶 ⬛️Amrap 10 mins

    • Bar mu 2 each/ rx woman: strict pull up 2 each
    • Syncro DB thruster 4-8-12-16…etc
    • DB Front rack Walking lunge 7,5m each
    • Syncro alt. DB snatch 4-8-12-16…etc

    🔷Score : all the reps completed (2,5m = 1 rep)
    Thruster & snatch with single dumbell, lunge is with dual dumbells!
    🔺Open men : strict pull up (at least one/round each)
    🔺Open woman : partner assisted pull up
    Dumbell : rx @22,5/15kg , Open @15/10kg

  • 20.2.2024 PK Workout

    Run

    Warmup 10 minutes
    3 Rounds 10 minutes fast pace ( HR Zone 4-5
    recovery pace 4 minutes

    ( Ulkona Kuopiohalli on kiinni )