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

  • ”Ojasta allikkoon” Workout

    Unbrken Endurance cup 1.

    4 kierrosta

    20 etunojapunnerrusta käsien irrotuksella
    40 hyppy sotuimen tai kahvakuulan yli
    60 kahvakuula heilautus 16/24kg
    80/60 kaloria soutu, hiihto tai pyörä

  • Gymnastic Workout

    EMOM20
    1. 1-3 Pull over
    2. 5-10m HS walk or 2-4 Wall walk
    3. 10-12 Ring row
    4. 15-20 Sit up
    5. Rest

    RPE 3

  • Farmers Carry Strength

    Farmers Carry
    3x15m @ AHAP

  • 5 rounds for time Workout

    50 double-unders
    10 power snatches (42,5/60 kg)

    Scaled WOD
    5 rounds for time:
    25 single-unders
    6 power snatches 

  • For time Workout

    For time:

    3rounds:

    3 rope climb
    15 Ghd sit up
    30 DU

    REST 1min after 2 rounds

    Target under 7min, time cap10min / Go fast, not all out / Scale rep scheme if needed

  • 2x AMRAP 8 Workout

    2 x AMRAP 8

    12/9cal echo
    9 wallball @20/14lb.
    3 bmu / Scaled 4 c2b or 5 pull up

    REST 4min

    Tavoite saada enemmän toistoja toisella kierroksella / Etsi tahti, jotta voimisteluliike ei hyydy vaan pysyt liikkeessä. Selkeä vauhtikestävyysharjoitus

  • 9.4.2024 Core Workout

    2-4 Rounds Of :

    10 Weighted Sit-Ups
    0:30 + 0:30 Side Plank

    Rest as needed between movements

  • WOD Workout

    FOR TIME
    5000m Row/Ski or Bike Erg 10000m
    Every 3:00 not including 0:00, complete Burpees: 15,12,10 or 5 Reps.
    RPE 8
    Timecap 33:00

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    10/10 Seated Single Leg Lifts
    :30 Child's Pose w/Lat Stretch
    10 Seated Double Leg Lifts
    30 Banded Tricep Extensions
    -Rest as Needed b/t Sets-

  • Metcon Workout

    Rx´d

    For time:

    2rounds:
    30/20cal echo
    8 bmu
    30 wallball
    8 bmu

    rest 5min between rounds

    Scaled

    For time:

    2rounds:
    20/15cal echo
    8 c2b / or pull up
    20 wallball
    8 c2b / or pull up

    rest 5min between rounds

    Target under 6min per round time cap 8min per round / Tavoitteena, että toinen kierros on nopeampi kuin ensimmäinen. Pilko voimisteluliike niin, että se ei pysäytä sinua toisella kierroksella.

  • Pe 19.1.2024 maastaveto Strength

    Etukyykky 2x10x60%
    -etukyykyn maksimista, arvio

    Maastaveto 5x10x60%

    Suorinjaloin mave 2x10 / jalka

    Takareidet kumpparilla 2x20 / jalka