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

  • Maanantai 1.4.24. FN (omatoimi treenit pääsiäinen) Workout

    Warm Up
    2 rounds
    1 min row or ski
    1 min air bike or bike
    10+10 single arm floor press
    10+10 single arm db row
    20 jump over dumbbell side ways

    Strenght/conditioning (25 min)
    5 supersets
    20/16 calories rowing or 16/12 calories air bike
    8-12 double db bench press
    3 person teams, always when rower/ab is free you can start new set!
    Or rest 1.5-2 min bwn sets

    Metcon
    10 min amrap
    20-30 double unders or 40-60 single unders
    2-4-6-8-10… reps of
    kipping c2b/kipping pull up/banded strict pull up/ring row
    minimum target is to hit that 10 rep round though!

  • 3.4.2024 Strict Pull-Ups Workout

    Strict Pull-Ups

    4 x 12-15

    Go Every 3:00

  • KOTITREENI: Running intervals Workout

    Warm up:
    2-3min easy run
    10 air squat + cross kicks
    10 split jump
    *
    Running intervals:
    4-7rounds
    4min easy
    1min fast/moderate

  • KOTITREENI: 2 x 6min AMRAPS Workout

    Warm up: 3-4 rounds
    5+5+5 wall squat
    5 burbee
    10 x-jump
    *
    A) AMRAP 6
    6 cossack squat (3+3)
    6 burbee

    Rest 2-3min

    B) AMRAP 6
    16 mountain climber
    16 x-jump

  • 280324 Torstai Workout

    DELOAD WEEK

    Partner workout

    For time
    10 wall walk
    40 box step-over 60/50
    80 sit-up
    320 double under
    80 sit-up
    40 box step-over 60/50
    10 wall walk

    Share repetitions with partner as you like

  • Oly Lifting 29-03-2024 Strength

    Build to a Moderate 2-Rep Split Jerk in 15:00

    • RPE 6-7

  • WOD Workout

    IN TEAMS OF 2.
    AMRAP x 30 MINUTES
    80/60 Cal Row/Bike/Ski
    60 Toes to Bar or Kip Leg Raises
    40 Deadlifts@90/60kg
    200m DB Farmer Carry
    P1 works while P2 rests.

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30/:30 Half Pigeon on Box
    :30 Box Prayer Stretch
    :30 SLOW Alt. Deadbugs
    -Rest as Needed b/t Sets-

  • Endurance Workout

    EVERY 10 MIN X 4

    A. 2 rounds of:
    10 x T2B
    10 x Push ups
    12/10 cal. Row
    20m ohs lunges 1 x 22,5/15kg

    B. 2 rounds of:
    50 DU/100 SU
    30 Air squats
    20 wall ball shots
    10 burpees to target

    ● aim to have atleast 2 min rest before next set.

  • Koneita ja kahvakuulaa Workout

    E3MOM x10: alternate between a & b:
    a) machine @ zone 2
    b) Kb flow - rest the remaining time

    Single arm kb flow
    5 bent over row
    5 hang clean
    5 front squat
    5 stoh
    5 hang snatch
    - full flow with arm 1, then arm 2

    Tarkoitus: Pyri tekemään kahvakuulaflow yhtenä kokonaisuutena, laske kuula maahan vain käsien vaihdon yhteydessä jos tarve vaatii, valitse paino niin, että tekniikka pysyy hyvänä - muuten fiiliksen mukaan. Koneella PK-tahtia (syke <70% HR-max) eli pitää pystyä puhumaan.

  • 6 kierrosta, 2 min tauko kierrosten välissä Workout

    6 kierrosta

    40 ilmakyykky
    30 kahvakuula heilautus
    20 istumaannousu
    10 yleisliike
    100m Farmari kävley yhdella kahvakuulalla

    2 min tauko kierrosten välissä