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

  • 100522 Tiistai Workout

    A) Rowing technique

    B) 5 rounds
    In 2minutes:
    20/17 cal row
    AMRAP burpee over rower
    2min rest

    C) Core 3 rounds
    30s hollow hold
    30s russian twist
    30s arch hold
    1min rest

  • Basic & Steady Workout

    Basic conditioning and skills of choice for 40-50 min

    -600 m row
    5 min skill of choice
    -600 m ski
    50 abmat sit ups / 10-30 GHD sit ups
    -1800 m bike
    5 min skill of choice

    You can change the skill you train any round. Examples:

    Barbell Kipping movements: pull up, toes to bar, chest to bar, bar MU
    Butterfly movements: pull up, C2B
    Ring skills: Dips, pull ups, muscle ups
    Handstands: Handstand, Handstandwalk, Handstand push up
    Ropeclimb: legless, normal

  • 50-40-30-20-10 toistot Workout

    50-40-30-20-10
    Kahvakuulaheilautus
    Naruhyppy joko yksittäinen tai tupla

    Tauko 3 min

    50-40-30-20-10
    Askelkyykky
    Naruhyppy joko yksittäinen tai tupla

  • WOD Workout

    2 Rounds for time:
    25 Power Cleans (52/35kg)
    25 Bar Facing Burpees
    Timecap: 10 mins

  • 040522 Keskiviikko A Strength

    DELOAD

    Pause back squat
    5x2 @60-65% 1RM
    (3s pause below parallel)

  • WOD Workout

    Laadukkaasti

    21-15-9
    Seinäpallo
    Rengassoutu

    1min tauko

    15-12-9
    Boxihyppy
    Leuka (kippi/hyppy)

    1min tauko

    9-6-3
    Thruster 43/30kg
    C2B/MU/Leuka

  • 280422 Torstai Workout

    On the minute for 25min
    1. 40s double under
    2. 40s DB lunges 2x22,5/15
    3. 40s weighted sit-up
    4. 40s DB deadlift 2x22,5/15
    5. Rest

  • WOD Workout

    For time:
    9-15-21
    Thrusters @ 43/30kg
    Lateral burpee over the bar

    Timecap: 8 mins

  • WOD Workout

    2 Rounds:
    30 total Front Rack Reverse Lunges 60/43kg
    15/10 Calorie Bike/Row/Ski
    Rest 3:00
    - Goal: Very hard effort!

    Rx+: 70/52.5kg

    Extra: Weighted frog pump 3x20 rest 60s

  • Back squat 20RM Strength

    Squat and milk-progressio.

    Lähtötaso 60% 1RM-tasosta
    - Kuusi viikkoa, 2 treeniä viikossa
    - Tehdään 1x20 toiston sarja
    - Joka treenissä lisätään 2.5kg
    - Progressio loppuu, kun alkuperäisellä 5RM painolla tulee 20 toiston sarja