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

  • SUPERSET Legs-lats x3 Strength

    12x Romanian DL
    15x BB row from floor
    20x walking lunge

    FINISHER x3
    7 - 7 - 7
    Pull ups - chin ups - neutral grip pull ups

  • Ma 11.3.2019 Kyykky Strength

    (Karhu 6 kierrosta, 3 etuperin/3 takaperin)

    Kyykky 2x5, jätä varaa niin, että ensi viikolla lisäät rautaa

    Stoppi-kyykky 2x5, vähennä noin 20% kyykyn painosta, mene kunnolla syvyyteen ja 3s stoppi

    Etuheilautus 5x12-20

    Suorinjaloin mave 5x8

    (Quad blast 1 kierros, Suorinjaloin mave 40kg/80kg x 20, Kelkka 50% omapaino x 6 sprinttiä)

  • 3x2 TGU Strength

    In 15min:
    3x2 Turkish get-up on both hands
    First 2 reps with right hand and then 2 reps with left hand.
    Repeat at least 3 times and increase weight after each set.
    Rest as needed.

  • 5 rounds for time Workout

    3 Power cleans 43/29kg
    6 Thrusters 43/29kg
    9 HR Push-ups
    12 Abmat sit-ups
    15 DU

    Timecap 10min

  • Tabata Workout

    Tabata These

    32x 20sec ON/10sec OFF
    (1) Squat
    (2) Pushups
    (3) Situps
    (4) Burpees

  • Conditioning 16-03-2019 Workout

    With a partner - 20:00 AMRAP
    30 Sumo Deadlift High Pull @ 42.5/30kg
    30 Wall balls @20/14
    150 Double Unders
    30 Barbell Rows @ 42.5/30kg
    30 Push-ups
    +
    10:00 Recovery
    Row, Bike, Ski Erg, Sledpull at 50% effort (conversational)

  • Omatoimi ekstra I Workout

    Double KB front squats
    3 sets of 10-15 reps , across.
    Increase load each round, rest 2-3 min bwn sets.

  • Ke 6.3.2019 Penkki Strength

    (etuheilautus x 20, burpee x 10, situps x 20: 3 kierrosta)

    MerkkiPenkki 3x3, jätä varaa niin, että ensi viikolla lisäät rautaa

    KapeaPenkki 2x5-8

    Niskantakaapunnerrus 5x10, kevyt

    "Band-pull-aparts" 100 toistoa, voi tehdä "superina" edellisen kanssa

    Voimapyörä 3-5 sarjaa

    (100-200 lekaa traktorin renkaaseen)

  • EMOM 15min Workout

    1.min Leggles Rope climp 1-2
    2.min Farmer carry w/1 KB
    3.min Push Up 8-15

    Farmer carry yhdellä kädellä
    vaihto 30s kohdalla

  • Konsentric + eccentric Shoulder Press Strength

    5 sets of:

    Strict Shoulder Press x 5/4/3 @ 20X0 + Eccentric sets 2x5 @ 60X0 reps
    Rest 10s.
    20s. of SU nopeita!
    Rest 3 minutes between sets