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

  • Vertical Jump Workout

    Vertical jump. Check the video how to perform and observe the statistics
    Ohje: Katso video vertikaalisesta hypystä. Toista tämä hyppy säännöllisesti, jotta saat kerättyä dataa hermolihasjärjestelmän palautumisestasi. Merkitse tuloksesi sentteinä. Käytä aina samaa menetelmää!

  • Engine - 40min EMOM Workout

    40min EMOM:
    1) Row/Assault/Ski/Shuttle Run...
    2) 5 Strict Pull-Up / C2B Pull-Up + 5 Strict Ring Dip
    3) 2min of dynamic mobility (perfect stretch/squat flow/thorax flow/banded squats/skin the cat...

    Harjoituksen tarkoitus: liiku rauhallisella ja tasaisella tahdilla 40min ajan. Skaalaa tarvittaessa toistomääriä. Tee kaksi minuuttia dynaamisia liikkuvuushaarjoituksia, joita voit vaihtaa joka kierrokselle.

  • Workout Workout

    1) EMOM X 20 Minutes:

    • Min. 1 - 3-6 Strict Pull-Ups (if you haven't got Strict Pull-Ups yet, perform 1-Arm DB/KB Rows x 5/arm @ 35-50/20-35 lbs.)

    • Min. 2 - Walking Lunges x 1-2 lengths of the floor (stop at 50 seconds, if not finished, to transition to next station)

    • Min. 3 - Reverse Bear Crawl x 1-2 lengths of the floor (stop at 50 seconds, if not finished, to transition to next station)

    • Min. 4 - Max Cal. Row/Ski Erg/Airdyne

    *Repeat this sequence for 5 rounds

  • Team Turnn and Burnn II Workout

    Get 1-2 Green Bands on hips. Clear Lane ways for band Resisted Pulls.
    Alternate Band Puller and Pull'ee after 5 lengths of each below - NOT after every length. Resist hard. Move off to side to do exercises or inside racks.

    1. 5 x 1 length of gym BACKWARDS Pull + 3/ scissor lunge then,
    2. 5 lengths in a row of Left Side Shuffle THEN Partner Plank Arm Rows (Arm Wrestle Grip) 15/arm then,
    3. 5 lengths in a row of Right Side Shuffle THEN Partner Leg Throw downs straight only. 15reps.

    AMRAP this circuit.
    Until end of class.

  • VOIMA/TEKNIIKKA Strength

    3 sets of:
    Bench press x 6-8 reps @ 20X0
    Rest 15-20s
    Dynamic push ups x 10-12 reps @ 10X0
    Rest 2-3min

  • Flashbacks of Benchmark Workout

    3 rounds for time:
    10 Renegade Row (without pushup)
    15 Thrusters
    20 Abmat Situp
    25 TRX Row
    30 Sprawls

    Ladies- 10lb dbs
    Guys- 20lb dbs

    15min cap

    *finished early= burpees! (record time and # of burpees finished in comments)

  • 3 kierrosta = 9 min treeni Workout

    3 kierrosta

    1 min amerikkalainen kahvakuulaswingi
    1 min 1 käden vauhtipunnerrus kahvakuula
    1 min yleisliike

  • Snatch technique Workout

    complex: hang snatch + full snatch + ohs x 6 @ 50-60%

  • Pull Up & T2B technique Workout

    skill practise for 30min

  • Intervals 3 x 5:4 Workout

    Intervals 3 x 5 min, 4 min rest

    Buy in 200 m Farmer's Walk

    Alpha: 5 min AMRAP
    5 Burpees
    10 Pistols alternating
    32 DUs (fast)

    rest 4 min

    Beta: 5 min AMRAP
    5 Power Jerks/Push presses 50/30 kg
    10 Box Jumps, step down
    Ring Plank 15''

    rest 4 min

    Alpha: 5 min AMRAP
    5 Burpees
    10 Pistols alternating
    32 DUs (fast)