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

  • Winter War 2019 -karsintalaji 4 Workout

    YLEINEN sarja:

    4 KIERROSTA AIKAA VASTAAN:
    20 x Rinta tankoon -leuanveto
    20 x Burpee boksin ylityksellä

    Aikaraja: 16 minuuttia
    Miehet: 60cm boksi
    Naiset: 50cm boksi

    SKAALATTU sarja:

    4 KIERROSTA AIKAA VASTAAN:
    15 x Leuanveto
    15 x Burpee boksin ylityksellä

    Aikaraja: 16 minuuttia
    Miehet: 60cm boksi
    Naiset: 50cm boksi

  • Weightlifting & mobility Workout

    How did it go?

  • Kalle Workout

    0:00 - 18:00
    1 600m Run
    AMRAP in remaining time:
    15/12 Calories Row
    10 Burpee Box Jumps
    - With a partner, switch after both are done

    18:00 - 19:00
    Rest

    19:00 - 26:00
    Find your 1-rep max in Overhead Squat

  • Quality workout Workout

    WORKOUT OF THE DAY:

    Metcon (no result, for quality)

    EMOM for 30 minutes of:
    1:) Bent over rows
    2:) Hollow rocks
    3:) Double unders
    4:) Windmills, L
    5:) Windmills, R
    6:) Rest

    Harjoituksen tavoite on panostaa hyvään tuntumaan ja tarkoitus on kehittää lihaskestävyyttä. Näin ollen tähtää toistomääriin, jotka ovat 10-20 toiston haarukassa. Double-undereita voit tehdä hieman enemmän. Räätälöi tarpeen mukaan sinkkuhyppyihin tai haaraperushyppyihin.

    WARM-UP:

    3 Rounds of:
    1 min rope jumps
    5+5 Windmills
    20s Hollow hold
    10 Bent over rows

    Taukojumppa 1130
    Ohjattu lämmittely 1700
    https://zoom.us/j/7594162178
    ZOOM salasana 530247

  • 28.6.2023 "Helton" Workout

    3 Rounds For Time :

    800m Run
    30 Dumbbell Squat Cleans
    30 Burpees

    DB`S 22,5/15kg

    TimeCap 36

    U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

  • Walking lunge with a twist Workout

    For time:
    100 walking lunges 45/35lbs

    Advanced:
    100 front rack walking walking lunges with kettlebells

    Tc 12min

  • Conditioning Workout

    AMRAP3
    Max reps burpee

    RPE 4-4.5

  • FBB Workout

    Every 4min x 3
    6/6 Single leg dual KB RDL V.2
    6/6 DB bulgarian split squat V.2
    6-8 Ring body saw V.2

    Huom! Kierroksen jälkeen täytyy jäädä n. 60s lepoa.

  • power snatch complex Strength

    E90s x9

    power snatch complex
    1 below knee + 2 floor

  • EMOM16 Workout

    EMOM16:
    1. 12 (6+6) landmine twist
    2. 30sec double kb overhead hold
    3. 12 tuck up + max hollow body flutter kicks
    4. rest