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

  • Luulot pois Workout

    25 x kyykky
    15 x punnerrus läpsyllä
    25 x boksihyppy 60cm
    15 x floor press 60/40kg
    25 x situp
    15 x punnerrus renkaissa
    25 x leuka
    15 x punnerrus vihreällä kumpparilla
    25 x tupla
    15 x pallopunnerrus

    Lähdöt lennosta klo 17:30-20:00. Viimeiset työnalle klo 19:30.

  • Temppua kuolemaan Workout

    Kuolema tempauksella
    1min = 1x temppu 40/30kg
    2min = 2x temppu 40/30kg
    3min = 3x temppu 40/30kg
    jne...

  • Kipitys Workout

    1 x 800m juoksu
    30 x etuheilautus 16/12kg
    3 kierrosta

    Lennosta klo 18-20.

  • Tempputupla Workout

    12min amrap:
    15 x tempaus 40/30kg
    15 x tupla

  • Warm up Workout

    WU: AMRAP8:
    45s erg
    8+8 1-leg KB dl
    10 scorpion stretch alt.
    5 low box jump

  • kHSPU, ring row & machine Workout

    AMRAP15 for quality:
    5-10 kipping HSPU
    10-15 (deficit) ring row
    20/15cal machine

    Advanced: 5-10 strict pull-up

  • 251125 Tiistai Workout

    Partner workout

    4 rounds for time
    10 power snatch 60/42,5
    20 box jump 75/60
    30 toes to bar
    40 wall ball 20/14

    Share reps with partner

  • Day 21.1 Strength

    3x5 Tempo Deadlift @ 60-65% of 1RM

    • Tempo @ Exsplosive pull, 3s. down, no stopping on floor (touch and go)

  • Kipping, push ups & machines Workout

    E1:45s x10, alt. between a & b:
    a) 5-10 (jumping) kipping pull up / C2B (advanced: BMU)
    10-15 push up
    b) 12-18 / 8-14 cal bike erg / echo bike / ski erg

    Skaalaus:
    - a: valitse toistomäärät, jonka pystyt tekemään 2-3 sarjassa
    - työaikatavoite ~60s. TC: 1:15 / intervalli.

    RPE 7-8

  • Day 20.2 Strength

    3x3 Bench Press @ your heaviest 5 rep

    • same weight in all sets