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

  • 4x3 Deficit pause deadlift (vol1.3) Strength

    • From 5cm block (use a plate)
    • 10cm lift off, then 1-2sec pause, then explosive pull (1sec up).
    • 2-3min rest
    • Keep it explosive, leave 1 rep in the tank (more weight than vol1.1)

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    2-4 Superset. Rest as needed between rounds, but no rest between A&B.

    A: L-Sit, max hold (parallettes)
    B: 10 V-Up 

    Overall RPE 4

  • Warm up Workout

    A.
    2 rds:
    45s. Row / Air bike
    12 Air squat
    9 Ring row
    6 Push up

    Mobility:
    - Up & down dog: 45s.
    - Couch stretch: 2x30s.
    - Pigeon: 2x30s.
    - Lunge complex: 2x60s.

    2 rds:
    30s. Row/Ab
    10-15 DU's
    6-8 Wallball

  • MÄNTYVAARAN TAISTELU Workout

    Partner/team of three wod

    Warm up: General + tactics 10min

    Reput (10kg) niskaan ja kuunnellaan Jääkärimarssi 5min

    3, 2, 1, GO!

    Buy in: “Sallan pataljoonan kunniaksi”
    - Tiimillä yksi med ball mukana
    - Jalkamarssi Torstairantaan
    - Torstairannan parkkipaikalla YGIG 200/300reps goblet squat (6/9kg med ball)
    - Jalkamarssi Boxille

    Jokainen tiimi suorittaa, järjestyksellä ei väliä
    - 1000m Ski erg
    - 300m Farmers carry 2x40kg
    - 100/150x Ground To Overhead 20/15kg plate
    - 100/150x Deadlift 100/70kg
    - 100/150x Burbee over barbell
    - 100/150x Push up (scaled: box/rb)
    - 100/150x DB/KB snacth 50/35lb

    Cash Out: “17 kaatuneen suomalaissotilaan kunniaksi”
    - 17x 10m Partner drag/carry

  • Christmas Bingo Workout

    Christmas bingo

    In pairs as you go - I go
    Performed in any order. When someone gets bingo, others do 5 burpees. TC 60min

    100 cal row
    100 air squats
    100 power cleans 42.5/30
    100 abmat sit ups
    100 box jumps
    100 stoh 42.5/30
    100 cal ski
    100 pull up/ring row
    100 wall ball

  • Monday 2nd December 2019 Workout

    Every 3min for 5 rounds

    5 Back Squats from rack
    5 Press in split from clean

    Every 2min at each station:

    1, 8-12 offset RNT split squats each leg

    2, 1 pressing turkish get-up each arm

    3, tempo step up 8-12 each leg holding two dumbbells fast up slow down

    4, tempo overhead squats (3 sec down 3 sec hold fast up 1 sec pause at the top)

    each round should take 8min

  • Tuesday 3rd December 2019 Workout

    15min to build upto a heavy farmers carry

    WOD

    In teams of 3:

    200m KB farmers carry
    3 rounds of KB DT each
    50 cal row

    3 rounds for time

    (30min time cap)

    KB DT = 12 KB deadlift/9 KB cleans/6 KB Push Press 24/16kg

  • EMOM 12 Workout

    EMOM 12:

    6 Deadlift 60-70% 1RM

    6 Front Squat 60-70% 1 RM

    REST

  • Tiistai 26.11. Workout

    Rästi

  • Nissarnas julklappsutdelning Workout

    30min time to deliver as many presents as possible with your partner 🎅🎅

    Reps of the following is worth different amount of presents.

    Sandbag over shoulders - 5 presents
    Devils Press - 3 presents
    Burpee Box Jump Overs - 3 presents
    Row - 2 presents
    Echo Bike - 2 presents
    SkiErg - 2 presents
    BikeErg - 2 presents
    Wall Balls - 1 present
    DB Snatches - 1 present