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

  • 30min partner WOD Workout

    PartnerWOD, 30min AMRAP.

    60sec Chin Over Bar
    60sec Handstand Hold, facing the wall
    60sec L-Sit
    60sec Bottom of the Squat

    This is “I Go, You Go” workout. Use a stopwatch. Start the clock when your partner starts the movement and pause it when he is done. You can switch as many times as needed. First you spend 60sec chin over bar (static hold), then handstand hold facing the wall. For L-sit use rings or parallettes. Bottom of the squat should be the best squatting position you can ever have.

    If you are doing this alone, use the same principles. Time starts when you start the movement..

  • Split Jerk Strength

    Split Jerk 1rm in 20min

    You can do as many lifts as necessary under the 20min timeline. Bar from the rack or blocks.

  • Intervals - 30 min Workout

    10 rounds, alternating
    1 min on, 30 sec off. Alternate between A ja B
    A) 5 wall ball + shuttle run 10 m x 2
    B) 5 toes to bar + 5 KB swing 24/16 kg

    Vuorottele A ja B osion välillä. Puolet porukasta aloittaa osiosta A ja puolet osiosta B. Harjoitus kestää yhteensä 30 minuuttia. Koita pitää sama vauhti läpi harjoituksen

    Cool down: run/walk 800 m. Hitaasti.

  • Harjoittele käsilläseisontapunnerrusta seinää vasten Workout

    Practice:

    -Handstand against the wall
    -Negative handstand push ups (handstand on the wall, slowly down)
    -Kipping HSPU
    -Deficit Kipping HSPU (find your deficit 1 RM)

  • Running and OHS Workout

    Run 400m
    18 OHS 40/25
    Run 400m
    15 OHS 50/35
    Run 400m
    12 OHS 60/40
    Run 400
    9 OHS 70/47,5
    Run 400m
    6 OHS 80/55
    Run 400m
    3 OHS 90/60

    Use one barbell.

    Target: <18min

    Ohje: Harjoituksen tarkoituksena on saada mahdollisimman hyvä aika. Käytä vain yhtä tankoa ja lastaa se itse. Tarvittaessa skaalaa kuormaa itsellesi sopivaksi tai tee OHS sijaan harjoitus etukyykkyinä. Tanko otetaan luonnollisesti maasta.

  • VOIMA/TEKNIIKKA Strength

    Back Squat
    (65%/2)3

  • 4x8min AMRAP Workout

    4x8min AMRAP (3min rest between)
    a)
    2 Muscle-Ups
    4 Handstand Pushups
    8 KB Swings 32/24kg

    b)
    30/21 Cal. Row
    10 Burpee over rower

    c)
    8 Toes-to-bar
    8 Deadlifts 80/60kg
    20 Lateral Jump over bar

    d)
    10-20-30-40-50.... Double Unders
    *10 Wall Balls after each round of DU

  • 3 rounds Workout

    Dragon flag x8-15
    Kb front rack carry 45s.
    Turkish get up x5+5
    "Kylkikierrot" x10+10

  • Row 3x2000m, 120sec rest Workout

    Row 3x2000m with 120sec rest

    These are not all out! RPE 3 to 4. Try to hit all sets with same pace.

  • Wednesday Is Friends Day Workout

    Working in Teams of 4: 30 Min Total AMRAP
    5 x 1 Min AMRAP;
    Rowing Cals
    Wall Balls
    Burpee Box jumps
    Push Press 20/15kg
    2 mins Rest

    So 1 minute Amrap on each movement, rotate fast and move onto the next movement! Accumulate as many reps as a team. Rest at the same time.