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

  • WOD Workout

    2-3 hlön tiimissä 17min AMRAP

    30 Mavea 45-50%
    30 Istumaannousua
    30 Leukaa/ Rengassoutua
    30 Cal koneella

  • 180523 Torstai Workout

    Kesäkauden avajaiset

    "Murph"
    For time
    1,6km run
    100 pull-up
    200 push-up
    300 squat
    1,6km run

    Time cap 50min
    *You can share the reps as you like. Run is in the beginning and at the end.
    *You can also do partner version and share the reps with partner.

    HUOM! Muista ottaa juoksuun erilliset kengät, jotka vaihdetaan eteismatolla ekasta juoksusta sisälle saavuttaessa ja takaisin jalkaan viimeiseen juoksuosuuteen lähdettäessä.

  • AMRAP 10: for quality Workout

  • Strict hspu 3 x 5 Strength

    • deficit
    • 1 x abmat
    • negative
    • box pike hspu
    • rest 1:30

  • Mother's Day Workout

    Partner Workout

    Part One
    8:00 AMRAP
    8 x Burpee Step Up
    16 x Row Cals

    Rest 5:00

    Part Two
    8:00 AMRAP
    8 x Push-Up
    16 x Russian Swing

    Rest 5:00

    Part Three
    8:00 AMRAP
    8m x Bear Crawl
    16m x Walking Lunge

    Rest 5:00

    Part Four
    As a class
    8:00
    Keep the 2 big sleds moving for all 8mins

    • Parts 1/2/3 work can be split however the team decides.

  • "Taitoa ja tahtoa" Vierumäkileiri 2.0 Workout

    Emom 7
    Vapaavalintainen taitoliike, mukavat toistot.

    Aikaa vastaan
    21-15-9
    Etukyykky 40%
    Valitsemasi työntävä tai vetävä voimistelu/kehonpainoliike

  • For time Workout

    10-8-6-4-2:
    Squat snatches (52,5/75 kg)
    – Perform 3 wall walks after each set.

    Scaled WOD
    For time:
    10-8-6-4-2:
    Hang squat snatches
    – Perform 2 partial range of motion
    wall walks after each set.

  • 270423 Torstai Workout

    Every 6min for 3 rounds
    400/350m row
    21 box jump 60/50
    10-15 toes to bar
    9 front squat 60/47,5

  • FBB Sunday Workout

    Let’s pump

    40min - YGIG - Quality

    12-20 Single DB Narrow Press
    12-20 Single DB Bent Overs
    12-20 1-Arm DB Tricep Extension L+R
    12-20 1-Arm DB Curl / Hammer / Zottman’s
    12-20 1 Arm DB Shoulder Press / Arnolds Press
    15-30 Crunches / Sit-Up @box / Hanging Knee Raises

    both make one movement, then move next

  • Hauikset Workout

    Hauistabata

    8x 20/10s