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

  • Shoulder press Strength

    E2.30M x 5

    3 shoulder press V.1-2 (1s pysäytys ala-asennossa)

    Huom! Työsarjat huomioiden toistoreservit!

  • snatch pull Strength

    snatch pull 3x5

  • 090522 Maanantai A Strength

    Back squat progression VK1/5
    3x10
    @55-65% of 1RM

    5VK takakyykkyprogressio, jossa toistomäärä vähenee viikoittain, sarjoja tulee yksi lisää sekä kuorma kasvaa.

  • 21.9.2024 EMOM 16 Strength

    EMOM 16

    1 minute : 6 Incline Bench Press, AHAP
    2 minute : 12/9 Calories Bike
    3 minute : 8 - 12 Pull-Ups
    4 minute : 30 Double Unders / Practice 30 sec.

  • Skill Day Workout

    @Skillday

    Work on your weaknesses for 20-30min.

    3-5 rounds for quality, rest as needed, scale if needed. Check the videos from gym library if needed.

    1) 5+5 Crossloaded KB Box Step-Up
    2) 1-3 Skin the Cat
    3) 5-15 Straight Bar Dip
    4) 5+5 Hanging Scapula Camshafts
    5) 30 Banded KBS

    RPE 2-3

    Target: concentrate moving well and breathing through the workout. Make every rep perfect!

  • 26.11.2017 Strength

    power snatch + squat snatch + ohs, moderate weight for quality.
    10x1+1+1 every 1:30

  • 30.11.2017 Workout

    Death by burpees

    TC 20

  • 16.12.2017 Workout

    Winter War karsinta laji 4

    Yleinen sarja:
    7 min AMRAP
    2 x Rengas muscle up
    8 x Kahvakuula thruster
    32 x Tuplanaruhyppy
    Painot
    Miehet: 2 x 24kg
    Naiset: 2 x 16kg

    SKAALATTU sarja:
    7 min AMRAP
    4 x Leuanveto
    8 x Thruster
    16 x Tasajalkahyppy tangon yli
    Painot
    Miehet: 40kg
    Naiset: 25kg

  • 29.5.2018 Workout

    TEAM of TWO, AMRAP 16

    Row 1000m
    50 rower over burpees
    100 double unders

    Split as desired

  • 19.6.2018 Workout

    FOR TIME

    50 step over box 24"/20"
    25 front squat 20/15kg
    50 mb clean 9/6kg
    25 thrusters 20/15kg
    50 wallball shots
    25 ohs 20/15kg

    TC 12