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

  • For time Workout

    5 rounds:
    50 DU's
    12 T2B
    6 Front squat (80/50kg)

    (Time cap: 15min.)

  • Bike prog Workout

    5 x 2:30 @ 105% of Your 3 Minute Watt Average
    -Riding at your 105% of 3 Minute Average Pace
    --rest 5min between sets--

  • 7.6.2024 Ring Muscle-Ups Workout

    Ring Muscle-up Drills / Capacity

    1 – 2 rounds
    3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
    5 Back support slide throughs
    5 Russian dips
    10 to 20-sec Ring support hold (thumbs out)
    5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
    10 to 20-sec Bottom of ring dip hold
    5 Supine arch hold (2-sec) snap to a v-up snap

  • 23.7.2022 Workout

    EILINEN

    tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 25.10.2020 Workout

    Lepoja

  • 2/15/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 knee grab
    10 pick n grass

    WRK(20)
    WRK :20 REST :10 x8-each exercise-circuit through
    hand release push ups
    sit ups
    squat jax
    squats
    mountain climbers

    Finisher
    :30 side plank
    1:00 quad stretch

  • FUNCTIONAL 5.5.2021 Workout

    AMRAP 15
    10 DB/KB snatch (5/ side)
    300m run
    10 DB/KB push press (5/side)

  • 17.7.2021 Workout

    RestDay!

    Ja sit leppäillään.

  • WOD Workout

    5 Rounds for Time:
    30 Air Squats
    19 Power Cleans @60/43kg
    7 Strict Pull-ups
    500m Row
    Timecap: 38 mins

  • Basicin nopeet lähöt Workout

    3min amrap
    5cal echo bike
    5 burpee

    3min rest

    3min amrap
    8cal bike
    10 Db snatch

    3min rest

    3min amrap
    6cal ski
    8 Knee raise

    3min rest

    3min amrap
    8cal row
    8 jumping pull-up