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: Machoman w/ cross-overs & machines Workout

    EMOM32:
    a) round of machoman (60/40)
    b) 30 SU crossover
    c) round of machoman
    d) 15/12 cal air bike / bike erg / ski erg

    Target work 30-45s / interval.

  • 6.10.2024 Active Recovery Workout

    45 Minutes Of :

    3 Minute Cardio
    40m Offset Carry
    10 Gorilla Row
    3 Minute Cardio
    16 Bicep Curls Alternating
    15 Toes To Post
    3 Minute Cardio
    10 Spanish Squats
    5 Plyo Push-Ups

  • PULL & PUSH Workout

    3-4sets:

    pull up --> scale up strict c2b
    3-10

    strict press
    12-10-8

  • Strength+Skill Workout

    Gymnastics Skill Development: Handstand walk

    1. 3 x 1 Wall walk + 15-30 sec Wall-facing HS Hold
    2. Accumulate 1 min HS Hold
    3. Accumulate 20-30 shoulder taps, try to stay in place.
    4. 2 – 4 – 6 – 8 – 10 m HSW

  • WOD Workout

    6x2min ON 1min OFF

    A)
    12 Ilmakyykkyä
    9 Boxin ylitystä
    6 T2B

    3min lepo

    B)
    6 Raakarive 45/35kg
    6 STOH
    9 BOB

    -Tee 3x A + 3x B, jatka siitä mikä jäi kesken

  • 4.10.2024 Active Recovery Workout

    45 minutes of : ( HR Zone 1-2 )

    3-minutes Cardio
    20 Hand to hand kettlebell swings
    1 Side Turkish get-up
    3-minutes Cardio
    40m DUAL KB overhead carry
    3 Seiza Squat
    20 Straight-arm band pulldown
    10 Alternating Cossacks

  • Voimanosto: ma 30.9.2024 penkki Workout

    Penkki 4x5 (40-50-60-70), 80% x amrap

    Vipunostot maaten 3x20

    Vipunostot sivuille istuen 5x10
    -raskas, mutta tekniikan ehdoilla

    Pystypunnerrus vastaotteella 3x20

    Ojentajat kumpparilla 3x30

  • WOD: Push, pull & row Workout

    E75s x12:
    a) 6-10 pull up + 8-15 push up
    b) 8-15 cal row
    c) rest / 30-45s plank
    RPE 7-8

    • a:ssa 1-2 settiä / liike/ intervalli, pyri pitämään toistomäärät samoissa läpi treenin / RIR 1-2 lopussa
    • skaalaukset: -- kipping: C2B, pull up, s.l. / "normal" jumping kipping pull up -- butterfly: C2B / pull up / baby butterfly pull ups

  • 23.3.2018 Workout

    "3/5 Tabata this"

    Tabata Row
    Rest 1 minute
    Tabata Squat
    Rest 1 minute
    Tabata Pull-up

    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

  • Painonnosto Workout

    Rive ja työntö