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

  • WOD Workout

    2 kierrosta aikaa vastaan YGIG

    1km soutu tai hiihto tai 2km pyörä
    20 Mavea 80/60kg

    TC: 20min

  • HSPU prog Workout

    EMOM6 3-6 strict HSPU V.1-2

    Huom! Älä skaalaa liikelaajuutta!

    Skaalaus: Jalat/polvet boksin päällä tai pike HSPU.

  • Ulkoilua Workout

    Perusulkoilua, hiihtoa / luistelua / lumitöitä etc

  • WOD Workout

    Buy in: 100 Meter Farmer Carry
    90 Cal Bike/Row/Ski
    45 Wall Balls @9/6kg
    30 No-Push Up Burpees
    Rest 3:00
    60 Cal Bike/Row/Ski/
    30 Wall Balls
    20 No-Push Up Burpees
    Rest 2:00
    30 Cal Bike/Row/Ski/
    15 Wall Balls
    10 No-Push Up Burpees
    Rest 1:00
    Cash out: 100 Meter Farmer Carry

    TIME CAP = 35:00

    Extra:
    Chin-over Bar Hold: 3 x 10-20s

  • BBF 020624 Workout

    4x 8min ON/3min OFF

    A) 1500/1200m Row
    20 Burpee over Bar
    +
    Max Double Unders in the remaining time

    B) AMRAP 8
    15/12 Cal ”Bike”
    15 Wall Balls
    15 Box Jump Overs

    C) 800m Run
    +
    AMRAP in the remaining time of
    10 Double DB Bent over Rows
    10 Double DB Shrugs
    10 Double DB Hammer Curls
    10 Double DB Presses

    D) EMOM 8
    Alt D1 and D2

    D1: 5-7 Strict Pullups + Squats
    D2: 5-7 Strict Toes-to-bar + Lunges

  • Gymnastics 11-04-2024 Workout

    PERFORMANCE

    EMOM x 5 MINUTES
    2-4 Strict Handstand Push-Ups

    FITNESS

    EMOM x 5 MINUTES
    2-4 Box Pike Push-Ups

    • Both options: Adjust pads, floor, or deficit as needed

  • WOD Workout

    AMRAP 12:00
    10 Toes to Bar
    10 Push Jerk (60/43kg)
    200 Meter Run
    Goal: 4+ rounds

    Rx+: 70/47kg, 21/18 Calorie Echo Bike/row or Ski Erg in place of Run

    Extra:
    Plate Figure 8s: 2 x 10 each. Rest 60s

  • STRENGTH (Push press) Strength

    Push press 7x1
    * -nouseva paino
    -lepo 3min
    -tanko telineestä*

  • 300524 Torstai Workout

    2 rounds (2min on / 2min off)

    A) In 2min
    Buy in 6 wall walk
    AMRAP wall ball 20/14

    B) In 2min
    Buy in 12 burpee box jump over 60/50
    AMRAP sit-up

    C) In 2min
    Buy in 18/14 cal bike erg / echo bike
    AMRAP KB swing 24/16

  • Oly Lifting 24-02-2024 Strength

    ON A 20:00 RUNNING CLOCK…
    Build to a Heavy 1-Rep Clean & Jerk

    • Option: Develop technique with lighter loading
    • Any variation of clean and jerk allowed today