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

  • 150225 Lauantai Workout

    Partner workout

    Every 2min for 3 rounds
    1. DB farmer's walk 2x22,5/15
    2. Shuttle run (1x = 10m)
    3. Walking lunge
    4. Burpee
    5. KB swing 24/16
    6. Sit-up

    Accumulate reps with partner. One athlete works at the time.

  • WOD Workout

    Emom 24

    1) 45s Kalorit
    2) 10-20 KP/KK Rive kyykkyyn riipusta
    3) 30-40s Tuplat/Sinkut
    4) Lepo

  • BBF 090225 Workout

    AMRAP 10
    2-4-6-8-10...
    Handstand Pushups
    DB snatches, heavy
    Burpee over DB

    Rest 3 min

    EMOM 10
    1. Row
    2. Bike
    3. Ski
    4. Shuttle runs
    5. Rest

    Rest 3 min

    AMRAP 10
    10 Pull-ups
    20 Box jumps
    30 KB swings
    40 Sit-ups
    50 Double unders

  • 25 min parin kanssa Workout

    25min parin kanssa

    5 x 1 kp cluster
    5 x yleisliike boksihyppy
    250m bike erg/125m soutu/Echo 8 cal

    Vaihda täyden kierroksen jälkeen tekijää

  • STRENGTH (Shoulder press) Strength

    Shoulder press 5x5
    - lepo 3min
    - nouseva paino

  • WOD Workout

    Emom 8

    1) 5 Mavea (keskiraskas)
    2) 5-10 Punnerrusta käsien irrotuksella

  • WOD Workout

    YGIG 20min AMRAP

    5 STOH 2x KP/KK
    10 Mavea 45-50%
    5 Boxihyppyä/Askellusta

    -Kierroksen jälkeen vaihto

  • 3-4rds for quality Workout

    Ring Push Ups 8-12
    Ring Face Pull 8-12
    rest as needed

  • For load Strength

    Push press
    3-3-3-3-3

  • Strength Strength

    Front Squat: 5 x 2 reps (20mins)
    – Build to 3RM
    – Goal: perfect form , heavy sets
    - 2-3 mins btw heavy sets
    - go heavier than last week!