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

  • 27.10.2024 EasyWod Strength

    Alternating between Shoulder Press & Incline Dumbbell Row ( 6 Rounds )

    5 Shoulder Press 70% +
    10 Incline Dumbbell Row

    Go Every 2:00 ( Total 24:00 )

  • NBT Kaverikarkelot Workout

    You go i Go
    3x 12min AMRAP

    A)
    1. 12 Burpee pull up
    2. 60 DU’s
    3. 12 DB thrusters 20/15 kg
    4. 20m Hs walk / 40 Shoulder taps

    B)
    1. 20 box jump over
    2. 4 Rope climb
    3. 14 / 12 cal Echo bike
    4. 20 C2B

    C)
    1. 10 DL 70/100kg
    2. 12 sHspu
    3. 20 WB
    4. 10 BMU/RMU

  • Maanantai 21.10.24. FN (kevyt viikko) Workout

    Warm Up
    Mobility Flow for few minutes and start workout

    Workout
    10 rounds of
    2x1 min recovery + 30 sec easy = 3 min cardio
    then perform
    rounds
    1-2 : 5 jefferson curls + 10/10 side plank knee/elbo touch
    3-4 : 10 scapula pull ups + 15/15 single arm band row
    5-6 : 10 walking lunge + rotation + 20-30sec mountain climbers
    7-8 : 30/30m single arm kb oh carrying + 30sec of squat hold againts wall
    9-10 : 5 crab bridges + 10-15 hr push up

  • Bench press Strength

    BP: 5x5

  • AMRAP 12 Workout

    AMRAP 12

    200m air runner or 20/15cal echo
    round of strict cindy (5-10-15)

    SCALED AMRAP 12

    200m air runner or 20/15cal echo
    round of strict cindy (4-8-12 or 3-6-9)

  • Day 38 Workout

    Rest & Recover

  • SKILL Workout

    handstand walk
    - harjoitellaan käsilläkävelyyn liittyviä asioita
    - koko tunti ohjatusti

  • Saturday Madness Workout

    You Go, I Go!
    For time:
    20 Squat Snatches, 60/43 kg
    20 Wall Walks
    40 Front Squats, 60/43 kg
    40 Bar Facing Burpees
    60 Power Cleans, 60/43 kg
    60 Handstand Push-ups
    80 Alternating Dumbbell Overhead Lunges, 22.5/15 kg
    80 Pull-ups
    100 Deadlifts, 60/43 kg
    100 Sit-ups

    Complete in teams of 2.

    Timecap: 35 mins

  • 27.3.2024 BasicWod Strength

    Deadlift ( Deadstop )

    5-5-5-3-3-3

    Go Every 3:00

  • In teams of 2-3: Long intervals Workout

    7min on - 2min off x4, YGIG in teams of 2-3, alt. between a & b:
    a) 90 / 75 cal row
    into AMRAP:
    30 russian kbs (32/24)
    30 air squat

    b) 90 / 75 cal ski / bike erg OR 75 / 60 cal air bike
    into AMRAP:
    30 ring row
    30 box get over

    Ergs / person for mixed teams: Males 30-45 (air bike: 25-38) cal, females 25-38 (air bike: 20-30) cal

    Rasittavuus: RPE 7-8 - tasaista työtä läpi treenin. Tämä on pitkä treeni, eli lähde rauhassa liikkeelle!

    Treenin flow: A:ssa ensin buy in soutu ja sen jälkeen loppu 7min kbs & sit uppeja tasaiseen tahtiin, jaa toistot, miten haluat. B samalla idealla. Jos haluat kovemman treenin, tee parin kanssa, vähän kevyemmällä pääsee 3hlön porukoissa.