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

  • "Kolmestaan on kivempaa" Workout

    In teams of 3, for time:

    600m row, 15 power clean + 15 front squat + 15 push press. 70/50
    1200m row, 30 power clean + 30 front squat + 30 push press. 60/45

  • Strength 12-12-2019 Strength

    Conventional Deadlift against a band: Build to a challenging, but perfect set of 3 in 10 sets.
    - Reset reps - no touch n go

  • Etukyykky 3 x (3 x 10) Strength

    (Etukyykky 9 x 10)

    1.setti:

    • 10 etukyykky (raskas, mutta jolla varmasti tulee 10 laadukasta toistoa)
    • 10 etukyykky (10kg vähemmän edellisestä)
    • 10 etukyykky (10kg vähemmän edellisestä)

    Tauko 3-5min

    2.setti

    • 10 etukyykky (1.setin toisen sarjan paino)
    • 10 etukyykky (10kg vähemmän edellisestä)
    • 10 etukyykky (10kg vähemmän edellisestä)

    Tauko 3-5min

    3.setti

    • 10 etukyykky (1.setin kolmannen sarjan paino)
    • 10 etukyykky (10kg vähemmän edellisestä)
    • 10 etukyykky (10kg vähemmän edellisestä

    Settien aikana ei lepoa painojen vähentämiseen käytettyä aikaa enempää.

  • Wall ball + push ups Workout

    For time:

    28-21-15-9

    *wallball
    *push ups

  • Strict pull ups Workout

    3 x max reps strict pull ups

  • "Open'ish... You thought it was over!?" Workout

    30 min, every 2 min

    1. 10 GTOH 30/20kg + 8 bar facing burpee
    2. 4 DB/KB thrusters 15/10 + 6 T2B + 24 DU/30SU
    3. 10 Wallball + 8 HSPU

  • 15 pump emom Workout

    15 min emom
    1. 15 bicep curls 20/15kg
    2. 10/15 diamond push ups
    3. 15 tricep banded extensions

  • WOD 4.11 Workout

    Metcon:
    30 KBS 24/16
    20 wall ball 9/6
    10 T2B

    Rest 1 min and repeat. After 2nd round, rest 2 min and repeat. Go all out each round

  • Strength 15-10-2019 Workout

    1a) DB Floor Press in Bridge: 5 x 10. Rest 30s.
    1b) Symmetrical Stance 1-Arm DB or KB Rows - pronated grip: 5 x 10 ea. Rest 30s.

    • 2 warm-up sets + 5 "work sets" with a challenging load

  • Partner WOD Workout

    For Time YGIG;
    100 Cal Row
    100 DB step overs 2x22.5/15kg
    140 Cal bike

    Time Cap 20 Mins

    Start with either the bike or Row