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

  • Tiimi Jumppaa Workout

    In teams of 3
    with only 1 person working at a time
    For Time:

    180 Kettlebell Swings 14/20kg
    180 Dumbbell Push Press 8/12 kg
    90 Box Step-Overs with Dumbbells 50cm
    60 Pull-Ups
    18 Rounds of Medicine Ball Relay ( kuntopallo pallo mukana juoksukierroksia ) 6/ 10 kg

    Box step övereissä vältä rajuja kiertoja painojen kanssa (nivelet tiukilla) - kulje boxin yli suoraan ja käänny vasta sitten.

  • Strength Strength

    Push Jerk
    10-8-6-4-2+. Rest 2:00
    - Goal: Build to a heavy 2+ (AMRAP) set. Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
    - Option: Technique work with moderate weight and 3-5 reps per set

  • Lepopäivä Workout

    Rest day - what did you do?

  • 4x 5min amrap Workout

    4x 5min amrap

    A) 400m run then: 8 ttb, 8 up&down
    B) 400m run then: 8 Kb reverse lunge, 8 kbs

    (A+B+A+B) Rest 2min between sets

  • Strength Workout

    Close Grip Floor Press in Bridge
    8-6-4-8-6-4. Rest 2:00
    - Increase from last week
    - Wave loading, your second set of 8 should be heavier than your first set of 8 and so on. An example of this could be 60/70/75/65/75/80

  • Sunnuntai 4.9. Workout

    Wod
    Treeni
    750m Row
    35 Thruster@35/25kg
    15 C2b
    Rest 2:1*
    600m Run
    35 Thruster @35/25kg
    15 C2b

    *max rest 4min

    Hiki
    750m Row
    35 Thruster 20/15kg
    15 Pull ups
    Rest 3min
    600m Run
    35 Thruster 20/15kg
    15 Pull ups

  • Bodybuilding Amrap Workout

    Bodybuilding Amrap: 30min

    1-3 rope climb
    10 Db bench
    10 ring row
    10+10 suitcase deadlift
    20-40m D-ball carry

  • Lo-hoooong ride Workout

    In teams of 3
    30min Biking(or rowing) in 2min gaps.
    For Distance

  • 050922 Maanantai B Workout

    3 rounds for quality
    8-10/side one legged box step-up
    10 lat pull-down
    10-12 push-up (tempo 2020)

  • Dips and push ups Strength

    1A) Weighted ring dips 3x1x95%
    1B) Straight leg Spider man push ups 3x6