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

  • Push press 5x3 Strength

    Push press 5x3.AHAP

  • 270715 Workout

    In pairs:
    Row 750m
    Rest while your partner rows/ Rest as long as your row lasted

  • Juoksu, askelkyykky ja varpaat tankoon Workout

    Superkids

    4 x aikaa vastaan
    100 m juoksu
    12 askelkyykkyä
    6 varpaat tankoon

    Ninjat

    4 x aikaa vastaan
    300 m juoksu
    20 askelkyykkyä
    10 varpaat tankoon

  • 12APR2015 Workout

    AMRAP in 15′ of
    With a partner perform
    40 Double Unders*
    50 Hang Squat Cleans* (total)
    30 Burpees* (both)
    40 Double Unders*
    - in remaining time perform AMRAP of Hang Squat Cleans

    *1 person works at the time

  • Kluster Workout

    Takakyykyillä, 30 kg - 3 - 2 - 1- 1 (3 työ - 10 sek tauko - 2 työ - 10 sek tauko - 1 työ - 10 sek tauko - 1 työ -10 sek tauko)

  • deadlift 3x5 Strength

    3x5 @ 65%, 75%, 85%

  • High Box Jump Workout

    Find your todays max height

  • Wednesday Workout

    Mobility:

    front rack
    shoulder :external rotation, resistance band around flexed elbow, facing away from the band
    wrist: extension, resistance band around the wrist joint, palm facing down

    Strenght and technique: Power Clean 3-3-3-3-3-3

    Metcon: 21-18-15-12-9-6-3 reps for time of: Back extension , GHD Sit-up, 135 pound (60/40) Overhead Squat

  • Muscle up wave Workout

    10 min Muscle up wave
    Minute 1 - complete 1 muscle up
    Minute 2 - complete 2 muscle ups
    Minute 3 - complete 3 muscle ups...
    Continue as long as possible and then reset at 1 and continue for the remaining part of the 10 minutes.

  • Run 5k Workout

    5km:n juoksu. Voit juosta kotona tai salilla porukassa yhteislähdöllä! Jos haluat, ota aikaa!