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

  • 271125 Torstai Workout

    4 rounds
    2min bike erg or echo bike
    2min kettlebell swing 16/12
    2 min plank hold
    2min shuttle run (7+7m)

  • Front Squat Strength

    Front Squats
    2x3 @82,5-85%
    2x2 @87,5-90%

  • AMRAP 30 Workout

    TEAMS OF THREE

    AMRAP 30

    a) row

    b)
    60 sit-ups
    50 KB swings/or Db snatch (16/24 kg)
    40 KB/DB goblet-hold lunges
    30 up&down

  • Let's jyyst! Workout

    E6-5-4-3-2MOM, alt. between a & b: (tot 40min)
    a) 10+10 landmide twist
    10 double kb/db suitcase deadlift straight into 20-30s farmer's hold
    - ei re-grippiä viimeisen toiston ja pidon välillä
    - jos teet käsipainoilla, riittää että toinen pää osuu maahan maveissa

    into remaining time row

    b) 10+10 alt. goblet cossack squat
    10+10 staggered stance russian kbs (silmien korkeudelle)

    into remaining time bike erg / echo bike / ski erg

    RPE 6-8, go by feel. Määrittelet treenin rasittavuuden pitkälti koneen tahdin mukaan.

  • Partner WOD Workout

    Partner AMRAP 25

    500m row
    10 ttb
    16 Db hang clean & jerk @22,5/15kg

  • Intervals Workout

    6rounds: 30s On / 30s Off

    1) row
    2) shuttle run
    3) DU
    4) mountain climber

    (Total 24min)

  • Intervals Workout

    Intervals

    4x 30s ON / 30s Off
    1) shuttle run
    2) push up
    3) sit up
    4) plank hold

  • For time Workout

    65/80-cal ergo
    70 sit-ups
    60 KB swings (16/24 kg)
    50 KB goblet-hold lunges
    40 burpees
    20/30-cal ergo

    Scaled wod
    For time:
    30/40-cal ergo
    40 sit-ups
    30 KB swings
    20 KB goblet-hold lunges
    10 burpees
    10/12-cal ergo

  • Reisijumppaa Workout

    1 x 750m soutu
    100 x takakyykky 40/30kg

    Lähdöt lennosta klo 18-20.

  • Tiimiwodi Workout

    Tiimiwodi odottaa tekijöitään salilla. Boksi auki to ja pe klo 18-20. Tiimiwodien taustalla pyörii open gym.

    Postaa tiimin kokoonpano, yhteenlaskettu kilot WOD 1:stä, kierrokset WOD 2:sta sekä fiilikset.