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

  • VKO7 Treeni 2B Workout

    ”The Chief”

    5 x 3 min amrap / 1min rest between sets

    3 power clean 60/42,5kg
    6 push up
    9 air squat

    *Aloita jokainen amrap rinnallevedoista.
    Kirjaa kierrokset ja toistot jokaisesta amrapista erikseen.

  • Omatoimi lämmittely Workout

  • Superkids 10-13 v WOD Workout

    200 naruhyppyä

    aina stiplulla 5 polven nostoa roikunnassa

  • Ahvenisjärvi vol 1 Workout

    For time:

    5 rounds:

  • 19.1.2020 Workout

    Basic Endurance 60 minutes

    15 min ski/bike/row
    5 C2b
    10 TTB
    30 pistols alt.

  • Teens 14-16v voima Workout

    handstand / handtsand walk progressions

  • 7.9.2020 Lepo Workout

    Wodin venyttelyt voi tulla tekee ja metconin keppeesti...

  • Hard routine + strength Strength

    170 min
    Warm up for 15 min

    1.Snatch 3 RM

    2.Gymnastics
    A. EMOM14:
    A) Strict HSPU - 7 x 6
    B) Toes to bar - 8 8 8 9 10 10 10

    3.Metcon
    A. 12 min amrap:
    500 m Row
    8 Burpee box jumps
    Result: 4 rounds

    • Rest 5 min

    B. 8 min amrap:
    20 KB Swings - 16 kg
    20 Wall balls
    Result: 4 rounds + 14 KBS

    4.Strength
    A. 3 sets:
    10/side single arm DB row, one foot elevated - 25 25 25 lbs

    B. Accumulate 40 reps of dead bug

    C. 4 sets:
    8/side DB STOH single arm - 30 35 35 35 lbs

    D. 3 sets:
    12 low cable pulley - 40 40 40 kg
    12 side lat. raise - 10 10 10 lbs
    10 bicep curl - 20 20 20 kg

    E. Tabata shoulder press - 10 kg

    F. 3 sets:
    8/side bulg. split squat - 25 25 25 lbs
    30 GHD sit ups to parallel

  • Deficit DL Strength

    5 x 5 V.1-2

    Jalat 10kg levypainojen päällä. Pysäytys aina maassa, mutta pidä jännitys koko pysäytyksen ajan.
    3min lepo sarjojen välissä.
    Voit käyttää remmejä.

  • Lördag 11/4 2020 Workout

    Partner wod
    6min amrap
    Tire flips, you go I go
    1min rest
    6min amrap
    250/200m row, partner amrap burpees
    1min rest
    6min amrap
    50m d-ball carry, you go I go
    1min rest
    6min amrap
    200m run, partner amrap squats