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

  • 23.11.2024 RestDay! Workout

    RestDay!

  • PT Group TI 9.4. klo 11 Workout

    LÄMMITTELY
    1. Ranteet
    2. Lavanseudun aktivointi
    - Seisten kuminauhalla avaukset eri suuntiin
    - Uimari seisten
    - Lapapunnerrus
    - Soutu yläviistosta
    - Olkapään kierrot kp
    3. Lavanseudun hallinta
    - Lavan hallinta kumpparilla - kävely poispäin tolpasta
    - Tarjoilijakävely
    - 10-20s. pito kpt suorilla käsillä

    AMRAP 20min
    Parin kanssa, you go I go
    20 cal soutu
    20 pallo olan yli
    20 cal hiihto
    20 thruster pallon kanssa

  • Mian WOD Workout

    :) :) :)

  • 2 x AMRAP 8 Workout

    2 x AMRAP 8

    12/9cal echo
    9 wallball
    3 bmu / Scaled 4 c2b or 6 pull up

    REST 4min

    Harjoitus on selkeä vauhtikestävyysharjoitus, tavoite saada toisella kierroksella enemmän toistoja kuin ensimmäisellä / Etsi sopiva tahti, jotta voimisteluliikkeet eivät hyydy vaan pystyt pysymään tasaisessa liikkeessä

  • Extra Credit 02-12-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Sciatic Nerve Floss
    10/10 Single Arm Seated Banded Lat Pulldown
    5/5 Single Arm Wrist Nerve Floss
    -Rest as Needed b/t Sets

  • Skill emom Workout

    RX:
    EMOM16
    1. 8-10 strict t2b
    2. 2 sets of HS walk

    3. 1 set of DU

    4. Rest

    Scaled:
    EMOM16
    1. 4-6 strict t2b
    2. 1-3 wall walk
    3. 1 set of DU
    4. Rest

    RPE 2.5-3

    Huom! Kevyt emom keskittyen liikkeiden laatuun. Skaalaukset: strict t2b->strict leg/knee raises du-> harjoittelua tai sinkkuja

  • 9.3.2024 Workout Warmup Workout

    2 rounds
    1:00 Echo bike @ easy pace
    0:30 Echo bike @ moderate pace
    0:20 Echo bike @ harder pace
    0:10 Echo bike @ hardest pace

    Rest 0:30
    1:00 Row @ easy pace
    0:30 Row @ moderate pace
    0:20 Row @ harder pace
    0:10 Row @ hardest pace
    Rest 0:30

  • 19.11.2024 Bike Warmup Workout

    Warm-up

    BikeErg warm-up
    5:00 @ easy pace
    +
    3x
    1:00 @ hard/harder/hardest pace
    2:00 @ moderate pace
    +
    3:00 @ easy pace

  • 11.10.2024 Unbroken Workout

    For time :

    7 RMU
    15m Double KB Walking Lunge
    5 RMU
    15m Double KB Front Rack Walking Lunge
    3 RMU
    15m Double KB OH Walking Lunge

    TC 9

    KB´S 24kg

  • 26.2.2024 Snatch Workout

    The snatch, the queen of the Olympic lifts, is performed by lifting the barbell from the ground to overhead in one smooth motion. With an average time of 1.5 seconds to complete the lift, the snatch is widely considered the fastest and most powerful lift in the world — it’s also the most technical and requires skill, precision, and requisite strength.