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

  • Mother's Day Mix Workout

    40min time to get as many points as possible with your partner.
    “I Go, you go” and mix anyhow (doesn't need to be same movements or reps amount as your partner did).

    Gather 20-30 points before you switch.

    Reps of the following is worth different amount of points.

    Sandbag over shoulders 70/45kg - 4 points
    Muscle Ups - 4 points

    Devils Press 2x22.5/15kg - 3 points
    Rope Climbs -3 points
    Bar Muscle Ups - 3 points

    Burpee Box Jump Overs - 2 points
    Ring Dips - 2 points
    Handstand Pushups - 2 points
    Toes-to-bar - 2 points
    Knees-to-Elbows - 2 points
    Chest-To-Bar - 2 points
    Wall walks- 2 points

    Scaled version of any (above) movement - 1 point
    Calories - 1 point
    Biceps Curls - 1 point
    KB Swings - 1 point
    DB Snatch - 1 point
    DB Hang Clean & Jerk - 1 point
    Wall Balls - 1 point
    Sit-ups - 1 point
    Ball Slam - 1 point
    Goblet Squat - 1 point
    Pull-Ups - 1 point
    Double Under - 1 point
    Burpee - 1 point
    Push-Ups - 1 point
    Ring row - 1 point

  • 15 min juoksu ja 2 liikettä Workout

    15min

    400m juoksu
    12-21 etunojapunnerrus käsien irrotuksella
    100m 1-käden farmarikävely

  • Fast Intervals Workout

    4rounds:

    6 bar facing burpee
    8 hspu
    10/8cal echo
    8 ttb
    6 bar facing burpee

    rest 2min

    Target under 2-2,5min /scale rep scheme if needed / vauhdikkaat kiihtyvät intervallit, ei saa tuottaa liikaa väsymystä

  • OPTIONAL Workout

    For time:

    40 sit up
    40 Db snatch @22,5/15kg
    40 sit up

  • 9.5.2024 EMOM 16 Workout

    EMOM 16

    1 Minute : 36 Double Unders
    2 Minute : 15/11 Calories Bike Erg
    3 Minute : Wallsit
    4 Minute : Rest

    ...huomenna Wodit aamulla, illalla kisataan Siilinjärvellä ja Lauantaina Kuopiossa. Kaikki kannustamaan!

  • STRENGTH (Thruster) Strength

    Thruster 5x2
    * -nouseva paino
    -lepo 3-4min*

  • 8.5.2024 3 x 4 Minutes Workout

    AMRAP 4

    Run 400m
    Remaning Time Bike Calories

    AMRAP 4

    Run 400m
    Remaining Time Row Calories

    AMRAP 4

    Run 400m
    Remaining Time Power Cleans 60/42,5kg

    Rest 1 minute between AMRAP´S

  • Voimanosto: Ma 6.5.2024 ylimeno 7 (yläkroppa-painotus) Workout

    Sotilaspenkki käsipainoilla 5x12-20

    Leuanveto, vastaote 3x amrap (optimi toistoalue 5-8 toistoa)

    Pystysoutu käsipainoilla 3x15-25

    Vipunostot eteen käsipainoilla 3x10/10
    -vuorotahtiin

    Voimapyörä 3 x amrap

    Vasarakääntö yhdellä kädellä 3x15 / käsi

  • 5.5.2024 Wall Walks & Burpees Workout

    For time :

    21-15-9
    Burpees to Target
    2-4-6
    Wall Walks

    TC 7

  • E2MOM for 20min Strength

    Power snatch + hang power snatch