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

    4 kierrosta aikaa vastaan

    25 Seinäpalloa
    25 Käsipainotempausta
    50 Tuplaa/Sinkkua

    TC: 15min

  • WOD Workout

    Partner workout (RELAY)

    AMRAP 18:00
    6 Lateral burpee
    9 Front Squat @50/35kg
    12/9 Machine cals
    *One athlete completes a full round a time.

  • Front Squat Strength

    3 sets:
    3 Front Squats @70-80%
    - Rest as needed btw sets

  • Clean Complex Strength

    6 sets:
    1 Clean Pull + 1 Hang Power Clean + 1 Clean
    Sets 1-2: @68-70% 1RM Power Clean
    Sets 3-4: @72-75%
    Sets 5-6: @78-80%
    - Rest 2min btw sets

  • Gymnastics Workout

    EMOM 12
    1. 1 ub set of strict hspu variation
    2. 1 ub set of chin up
    3. 1 ub set of L-sit hold / tuck sit hold
    4. rest

    strict hspu variation: wall facing strict hspu->strict hspu->abmat strict hspu->DDB z-press
    ->chin up->banded chin up->negative chin up
    *strict hspu&chin up aim for +5 reps.

    Wall facing strict hspu:

  • Ergathlon Sprint Workout

    2000 m ski
    4000 m bike
    2000 m row

  • Accessories Workout

    9 x 20s on / 15s off
    1.suitcase hold (L) @ moderate
    2.suitcase hold (R) @ moderate
    3.arch hold

  • Rinkulaa ja tankoo Workout

    8min amrap:
    4 x mave 100/70kg
    4 x muscle up

    Postaa toistot yhteensä.

  • Valataan! Workout

    5 x 10 valakyykkyä

    Vaihda kuormaa ja välinettä jokaisen sarjan välissä. Tee sarjoista haastavat. For Quality! Lennosta klo 18-20.

  • HERO: LOREDO Workout

    24 x kyykky
    24 x punnerrus
    24 x askelkyykky
    1 x 400m juoksu
    6 kierrosta

    Lähdöt lennosta klo 17:30 - 20:00.