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

  • 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.

  • AMRAP 10 Workout

    AMRAP 10

    200m air runner or 20/15cal echo
    10 deficit hspu

    TARGET 4-5 ROUNDS / scale rep scheme if needed
    .
    .
    .
    SCALED AMRAP 10

    200m air runner/ or 20/15cal echo
    5-10 hspu / or 10 push up

  • Painonnosto Workout

    Rive ja työntö

  • 070422 Torstai Workout

    DELOAD WEEK

    A) Max unbroken set of double under

    B) Handstand skills

    C) 3 Rounds
    90s WORK: 30-50 double under + AMRAP handstand walk / wall walk
    90s REST

  • 080422 Perjantai B Workout

    DELOAD WEEK

    Accessory

    3 rounds for quality
    8-12 pendlay row
    8-12/side one legged glute bridge
    8-12/side russian twist (weighted)

  • 010722 Perjantai Strength

    DELOAD WEEK

    A) 3 rounds
    2+2 one legged box jump
    3 sots press
    1min rest

    B) Snatch balance
    3-3-2-2-1-1
    Focus on technique and use light / moderate
    weights

  • 150722 Perjantai Strength

    A) On the minute for 20min
    1. 2 power snatch
    2. 1 hang snatch + 1 snatch
    3. 1 snatch + 2 overhead squat
    4. rest

    Start @50% of 1 RM snatch, you can add weight after full round

    B) Core
    3 Rounds for quality
    8-10 barbell roll-outs
    12+12 KB/DB side bends

  • Strongman WOD Workout

    strongman wod:
    atlas stones
    farmers walk
    axle bar

  • ”Laura” Workout

    ”Laura”

    21min parin kanssa

    30 cal soutu
    20 yleisliike soutulaitteen yli
    10 raaka rinnalleveto 70/47kg

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    4 rounds, rest as needed

    L-Sit, max time, rest 90sec between

    RPE 5