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

  • Sunnuntain Pitkä Workout

    8x 5min/1min lepo

    1)
    Kone

    2)
    10 Istuen pystypunnerrus (kp/kk)
    5+5 Renegaderow
    8+8 Lankusta kierto

    3)
    Viivahölkkä 12m + 4 askelkyykkyä

    4)
    5+5 Yhden käden vala
    10+10 Ristilinkkari
    5+5 Yhdellä jalalla t2b tai kuppipidosta jalkojen nosto

  • Morning Intervals Workout

    Teams of three

    36min for Max Calories

    Partner 1: Run 300m
    Partner 2: Max Calories
    Partner 3: Rest

    •Switch places after every 300m Run
    •switch machines every 12min (Ski-Row-Bike)

  • Työntöproge 5 Workout

    Vaihteluviikko

    20min laadukkaasti:

    5-8 Työntö kyykkyyn
    8-10 Ranskalainen punnerrus
    1-5 Seinäkävely
    5-8 Jalkojen lasku kupissa ja työntö seinää vasten
    2min kevyt kone tai hölkkä

  • WOD Workout

    Aikaa vastaan 5 kierrosta:

    30 Tuplaa/ Cross over-hyppyä/60 Sinkkua
    20 Istumaannousua
    10 Burpeeta

  • Strict hspu 5 x 3 Strength

    • deficit
    • 1 abmat
    • negative ( 5 x 1-2, 3sec lowering)
    • box
    • rest 1min

  • Itämeri Games 4.0 Workout

    Laji 1:
    WB 💙Run

    Laji 2:
    Voimaneliö

    Laji 3:
    Ketterä ku koppis

    Laji 4:
    Soutaen olisit jo perillä

  • "Annie" Workout

    “Annie”

    50-40-30-20-10
    DU
    Sit-Up

    Scale if needed. Goal is sub 6min.

  • Conditioning 24-05-2023 Workout

    PERFORMANCE
    FOR TIME
    50 Russian KB Swing @24/16kg
    40 V-Ups
    30 Kipping Pull-Ups
    40 Russian KB Swings
    30 V-Ups
    20 Chest to Bar Pull-Ups
    30 Russian KB Swings
    20 V-Ups
    10 Ring/Bar Muscle-Ups

    FITNESS
    FOR TIME
    50 Russian KB Swing
    40 Tuck-Ups
    30 Jumping Pull-Ups
    40 Russian KB Swings
    30 Tuck-Ups
    20 Pull-Ups / Jumping Pull-Up with CTB if possible
    30 Russian KB Swings
    20 Tuck-Ups
    10 Chest to Bar Pull-Ups / Jumping Pull-Ups

  • Conditioning 23-05-2023 Workout

    PERFORMANCE
    EMOM x 15 MINUTES
    MIN 1 - 12/10 Cal Row/Bike/Ski + Max Up-Downs
    MIN 2 - 12 Box Jumps @61/51cm + Max Strict Handstand Push-Ups
    MIN 3 - :45 Plank Hold

    FITNESS
    EMOM x 15 MINUTES
    MIN 1 - 10/8 Cal Row/Bike/Ski + Max Up-Downs
    MIN 2 - 10 Box Jumps + Max Pike Push-Ups
    MIN 3 - :45 Plank Hold

  • WOD Workout

    ON A 10:00 RUNNING CLOCK...
    100-75-50 Double Unders/150-100-75 Single Unders
    30-20-10 Cal Bike/Row/Ski / 20-15-10 Female cals
    5-4-3 Shoulder to Overhead @85/60kg

    Rest 2:00

    AMRAP x 6 MINUTES
    25 Double Unders
    12/10 Cal Bike/Row/Ski
    3 Shoulder to Overhead

    RPE 7

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    8 Empty Barbell Upright Rows
    1:00 Calf roller
    16 Banded W's
    16 Arm Haulers
    -Rest as Needed b/t Sets-