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 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

  • Warm up Workout

    3 Rounds:
    1:00 Cardio Machine
    30-50 single unders
    5 inch worm with push ups
    5 Strict Pull Ups / Jumping Pull ups
    :20-30 Handstand Hold

    then practise / make you hspu place ready for metcon before starting weighted pull ups (should take about 6-10 minutes)

  • Thrusters Strength

    3x3 reps. Try to go +2,5 kg on each set compared to last week. Remember dont try to take too big steps so you wont fail. Usually +2,5 kg weight on OH presses feel more heavy than it looks on the paper so focus on good quality taking small steps week by week.

  • Stamina / Midbody Workout

    Every 5 minutes for 15 minutes (3sets)
    30 sec one arm KB OH carrying
    30 sec one arm KB Front rack carrying
    30 sec one arm KB Suitcase carrying
    rest 30 sec
    then same thing with the other hand.

  • Warm up Workout

    3 rounds with rower
    30 sec easy
    20 sec moderate
    10 sec hard
    -after the 3 rounds-
    2 rounds
    20 Step Back Lunges
    10 Plank Shoulder Taps R/L
    10 Birddogs R/L
    - into workout prep -
    2 Rounds
    10/7 Calorie Row
    10m Double Dumbbell Walking Lunge @15/22,5kg's)
    On warm up you can take 1 rower per pair, and warm up can be done that way than other partner starts with rowing those 3 round and other does those 2 rounds of step back lunges etc.. and then switch.

  • Accessory Workout

    2 rounds
    30-60 sec handstand hold
    12-15 band pull aparts
    rest 2 min

  • Partner workout Workout

    With partner alt times, 3 times for both!
    3 times 40m front carry with 2 kb
    3 times 60m farmers walk with 2 kb
    3 times 1 min plank hold

  • 16 min alkavalla minuutilla 4 liikettä Workout

    16min alkavalla minuutilla

    1. 10-12 askelkyykky kpn kanssa (eturäkki/pään yläpuolella)
    2. 10-20 istumaannousu
    3. 20-30 tuplanaruhyppy
    4. 8-12 jousiampujan rengassoutu

  • Woima Strenght Day 13 / Week 7 Workout

    3 Round Superset

    15 Goblet Squat
    20 Alt. Reverse Lunges

    1min rest

    ——————————————-

    3 Rounds

    90sec High Plank
    1min rest

  • Strength 14-11-2022 Workout

    Front Rack Split Squats
    4 x 5 each. Rest 2:00
    - Pause 1 second in the bottom position this week
    - Use last week as a guide!