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

  • 3.6.2021 Workout

    EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

  • Chest to Bar Pull-ups Workout

    3 Sets For Total Reps:
    30 Seconds On
    10 Seconds Off
    20 Seconds On
    10 Seconds Off
    10 Seconds On

    3:00 Rest Between Sets.

  • Shoulder to overhead Marathon Workout

    Shoulder to overhead
    For time
    10 reps
    Men 60 kg/ women 35 kg

    20 reps
    Men 50 kg/ women 30 kg

    30 reps
    Men 40 kg/ women 25 kg

  • 13.7.2020 WOD Workout

    Overhead Squat
    5-4-3-2-1
    Go Heavy
    Send off 2:30

  • Box P 02-05-2020 Workout

    METCON
    AMRAP 8:00
    8 Wall balls (20, 14)
    8 USA Swing (53, 35)
    Rest 60s

    Rest 60s before moving to next AMRAP

    AMRAP 8:00
    8 Wall balls
    8 T2B
    Rest 60s.

    Rest 60s before moving to next AMRAP

    AMRAP 8:00
    8 Wall balls
    8 Hand Release Push-ups
    Rest 60s.

    Rest 60s before moving to next AMRAP

    AMRAP 10 at a slow pace on your own:
    45s light Jog
    45s light row
    45s light bike

    EXTRA CREDIT
    Choose between completing 100 total reps of:
    - Double Leg Banded Leg Curls
    or
    - Banded Pull-throughs

  • EASYWOD 24022020 Strength

    -Ilmakyykkytekniikka
    -Takakyykkytekniikka / takakyykky 5 x 5

    (jos on ensikertalaisia voi käydä läpi myös etukyykyn)

  • For time Workout

    Buy-In:
    50/35 cal Air Bike

    3 Rounds:
    15 Deadlifts (80/60 kg)
    30 DU's
    15 T2B
    30 DU's

    Cash-Out:
    50/35 cal Air Bike

    Time cap: 30min.

  • Light shoulders Workout

    For time:
    Shoulder to overhead x 40 reps.

    *If you drop the bar, penalty 8 x bar over burpee

    Rx 42,5 kg/ 30 kg

  • Snatch & Clean and jerk Workout

    Find a heavy sets in 20min.)
    2 TnG Snatch (10min.)
    +
    2 TnG Clean & jerk (10min.)

  • accessory Workout

    4 rounds for quality
    12 alt. box set up @ 2x 22.5/15kg
    24 ghd sit up
    12 1-leg RDL @ 2x 32/20kg
    8 HSPU open standards
    - rest as needed