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

  • Day 79.3 Strength

    3x2 Back Squat @ 85%

  • OG ja tekniikkaa 18-20 Workout

    Pääasiassa open gym klo 18-20.

    Lämppärissä hieman tekniikkaa myöskin.

  • Temppulandia Strength

    Tempaus 5RM touch-and-go 5-5-5-5-5

  • Burbeerakkautta Workout

    30min amrap:
    burbee

    Hell yes. :-)

    Megälähtö klo 18.

  • Treeni 4 (PE) Workout

    TERWA THROWDOWN KARSINTALAJI 1
    Laji 1 RX & Masters 35-54

    For time:

    50 Kettlebell box step-overs

    2000m Row

    50 Chest to bar pull ups

    Time cap 18min

    WORKOUT VARIATIONS

    RX, Masters 35-39, 40-44, 45-49, 50-54

    ♀ 50cm Box & 16kg Kettlebell

    ♂ 60cm box & 24kg Kettlebell

    Masters 55-59, 60+

    ♀ 50cm box, 12kg Kettlebell, Pull ups

    ♂ 60cm box, 16kg Kettlebell, Pull ups

    TAI

    Metcon
    3 rounds at (zone 2 pace)
    40/32 calories bike erg
    40/32 calories row erg
    40/32 calories ski erg
    40/32 calories assault runner
    or just do 3 minutes of easy work with each movement for total 3 rounds.

    Midbody work
    3 sets of
    10 ab wheel roll ous
    15 v-ups
    20 weighted russian twists@10/15kg (pause on each rep)
    rest 2-3 min bwn sets

  • ECHO SPRINTS Workout

    E3MOM x 4

    30s ON /2,5min OFF
    echo sprints

    GO FAST!!

  • Leuka 5 Workout

    Emom 12

    1) 1-2 Köysikiipeily
    2) 15-40s Kuppipito
    3) Sivulankussa lantionnosto
    4) Lepo

    3min tauko

    Emom 12

    1) 15-30s Rengassoudun yläasentopito
    2) 3-5 Raaka T2B
    3) 5-15 Punnerrusta
    4) Lepo

  • WOD Workout

    3 ROUNDS FOR TIME
    500m Row/Ski/1000m bike
    30 Sit-Ups
    10 Front Squats @85/60kg
    Timecap: 16 mins

    Heavy barbell today, but go Unbroken or break it into no more than 2 sets each round!

  • Strength Workout

    EVERY :30 FOR 10 MINUTES
    1 Power Clean & Jerk @75-80% of 1RM
    Scale weight to a moderate load to ensure proper mechanics.

  • Day 77.3 Strength

    3x1 Front Squat @ 80%