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

  • Smells like Fran, looks like Fran, it is Fran Workout

    9-7-5
    Thruster (60/40kg)
    Bar MU

    Rest 5min

    15-12-9
    Thruster (50/35kg)
    C2B

    Rest 5min

    21-15-19
    Thruster (42,5/30kg)
    Pull-Up

    Ohje: harjoituksessa on 3 osaa. Lepää tasan 5min osien välissä. Toistomäärät lisääntyvät harjoituksen edetessä, kun taas taakka kevenee. Pyri tekemään jokainen osa niin nopeasti kuin mahdollista. Skaalaa tarvittaessa painoa ja toistomääriä. Skaalausvaihtoehdot vetäviin liikkeisiin: Bar MU→ C2B→ Pull-Up→ Ring Row

    14min EMOM of your choice

    Pick 2 movements

    Ohje: 14min emom valitsemillasi liikkeillä. Lepää jäljelle jäävä aika. Suhteita harjoitus päivän kunnon mukaan.

  • 2min On / 1min Off x10 Workout

    Amrap:
    20 Burpee
    20 wb
    20 sdhp (42.5/30)
    20 box jump over
    20 stoh (42.5/30)

  • 20 min. 3 liikettä Workout

    20min
    5 rengassoutu
    10 yhden käden käsipainothruster, kevyt paino
    100m juoksu

  • Heckuvaburn Workout

    All Together at End - Helluva Burn - 6x60:0
    1min rounds of following no rest

    Left foot forward pulse lunge
    Right Foot Forward pulse lunge
    Plank
    LFF Split squat jump
    RFF split squat jump
    Beast Hold

    6min - continue with 1min burns/flows if spare time.

  • Strength Three (DoubleDown) Strength

    Remember! Last set is MAX reps to your limits regardless of rep count!
    BB Front Squat 4x8
    Pull-ups Chest to Bar 4x8 (switch grips allowed)
    KB Turkish tall-sit up 4x5/
    3:30
    18

  • Strength Two Strength

    Remember! Last set is MAX reps to your limits regardless of rep count!
    BB Deadlift 4x10/ (any grip, any stance, 1 re-grip allowed)
    DB Chest Press on Bench 4x10
    Ab Wheel 4x10 (slower)
    4min
    20min

  • Clean full + split jerk. 6 x (2+2) x 75% Strength

    Clean full + split jerk. 6 x (2+2) x 75%

  • Mini-Band Madness No.31 Workout

    31 reps of everything, round and round
    Mini-band never comes off your knees.
    Everyone start skewed to avoid pile ups at Ski Ergs.
    Everyone works with own equipment, share ski erg.

    TRX Side Crunch/ (toes through both loops) (knees stay apart)
    Mini Band Side Shuffle 4 lengths of gym (there back, there back)
    Plank Kick Outs Straight Arm 31/
    Wall sit with 31 Adductions
    Ski Erg (Pull Your Age in Strokes)
    4-Point Beast Torsion Control

    Remainder of Class

  • VOIMA/TEKNIIKKA Workout

    Every 2min for 16min (4 sets of each)

    Station 1
    - 2 x weighted pull ups + 4 strict pronated + 6 supinated pull ups
    (If you are still working on your first pull up, try 2-3 negative + 5-6 bandassisted strict pull ups)

    Station 2
    - Bench press x 8 reps @ 20x1

  • Wallballs and kipping pull-ups Workout

    10 minute amrap

    20 WB
    10 kipping pull-ups