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

  • 23.1.2018 Workout

    Ojentapunnerrus yhdellä käsipainolla niskantakaa, istuen

    4x10

  • 45 Pull ups for time Workout

    45 Pull-up for time
    Kipping or butterfly

  • Endurance Workout

    • 4 Interval of:
    Assault Bike 2000 m @ > 90% MHR
    1:1 rest each interval

  • Superkids 7-9 v Taito Workout

    Roikkumisleikki

    -Kippi
    -Varpaat tankoon

  • Winners of WODconnect Advent Calendar 2016 Workout

    WODconnect Advent Calendar 2016 winners have now been drawn and contacted.

    Rogue gift card winner:

    • Katja H.

    Evolver winners:

    • Robert N.
    • Jyri V.
    • Katleena K.

    Congratulations!

    Thank you for participating and happy new year!

  • HOME WOD 2 Workout

    WARM UP
    2 rounds
    30 Squats (change feet position with every 10 reps, narrow to wide )
    30 Squat rotations
    10 Hollow rocks
    30 jumping jacks Jump feet forwards backwards instead of sideways.

    STRENGTH/SKILL
    5x 10/10 one arm strict press from lunge position. Back knee does not touch the floor and needs to be actively held above ground. If left knee is in front you press with the right arm and vice versa. If you do not have heavier weights you go 3 seconds up and 3 seconds down and no rest at top or bottom when pressing. Tempo 3030.

    WORKOUT
    EMOM18min
    Work aprox 30- 45 sec
    1. Handstand hold. ( first round both arms, second round right arm....
    2. Scissor kicks
    3. Jumping lunges with weigths

    Scale handstand with feet on box/chair/ sofa. The one arm hold might be challenging so try feet on chair or box for that one.

    COOL DOWN
    5-10 min foam rolling and slow breathing. Roll the whole body from bottom of feet to neck. Work is done so relax!

  • Power snatch / Wall ball shots Workout

    BENCH PRESS
    10-8-6-4-2-2-2-2

    REST 5 MINS

    16' EMOM
    Even: 15 Power Snatch
    Odd: 10 Wallballs

  • 15.4.2019 Kevyt viikko Workout

    PNL = Painonnostajan lenkki 25-30 min .
    Kävelyä 5 min.,
    Hidasta juoksua 5 min + reipasta juoksua 200m.,
    Kävelyä 200m + kovaa juoksua 150m, Kävelyä 200m + spurtti 100 m.,
    Kävelyä 200m + reipas spurtti 50m, Kävelyä 200m + kova spurtti 30 m.,
    Kävely 200m + kova spurtti 30 m.,
    Hidasta juoksua 5 min.,
    Kävelyä 5 min

    • venyttelyt 30 min

  • Filthy Fifty Workout

    Filthy Fifty
    50 Box jumps - (note box size)
    50 Jumping pull-ups
    50 Kettlebell swings - (note kb weight)
    50 steps walking lunge (total reps)
    50 Knee Hug situps
    50 Push press (L1-65/45, L2-55/30, L3-45/20)
    50 Supermans
    50 Drop Squats
    50 Burpees ( L1-Pushup, L2-No Pushup, L3-Elevated)
    50 Double unders - (Modified to 250 singles)

    Record time and all weights if different than level

  • Lauantai 28.4 Workout

    Conditioning
    3 Rounds:
    800 Meter Run
    21 Power Cleans (155/105)