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

  • Voimanosto: ma 23.12.2024 ylimeno 4 koko kroppa Workout

    Valakyykky 5x5
    -kevyt / liikkuvuus…jos homma rokkaa niin voi laittaa painoakin

    Pullover 3x20

    Suorinjaloin mave 5x10x30-40%
    -jalat yhdessä

    Kiertolankut 3x20/20
    -lantion kierrolla

    Vauhtipunnerrus 50% x amrap
    -vapun maksimista

    QuadBlast 🍑❤️ 3 kierrosta
    -20 x kyykky
    -10/10 x askelkyykky vuorojaloin
    -10/10 x askelkyykkyhypyt vuorojaloin
    -10 x (syvä)kyykkyhypyt

  • Rosolli Rynkytys Workout

    30min AMRAP 3-4hlön tiimissä

    1 Kone käynnissä koko ajan, kerätään kaloreita
    YGIG AMRAP:
    12 Boxin yli burpeeta
    12 KP-tempausta
    12 Istumaannousua
    12 Ilmakyykkyä

    Tulos= kalorit + kierrokset

  • for time Workout

    75 reps for time of:
    AbMat sit-ups
    Straight into…
    10-20-30 reps for time of:
    DB/KB thrusters (10/15 kg)
    Burpees

    Scaled WOD
    30 reps for time of:
    AbMat sit-ups
    Straight into…
    5-10-15 reps for time of:
    DB/KB thrusters
    Burpees

  • Thruster 8 Strength

    Päivän paras:
    3x
    2x
    1x

  • Back squat 1x20 Strength

    Back squat 1x20

  • Narrow grip bench press 3x3 Strength

    Narrow grip bench press 3x3

  • For time Workout

    Accumulate 4:00 of a pull-up bar dead hang hold
    – Each time you drop from the bar, complete 60 double-unders and 20 V-ups

    Scaled WOD
    For time:
    Accumulate 3:00 of a foot-assisted
    pull-up bar hang hold
    – Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups

  • EMOM x 16-20 Workout

    EMOM x16-20

    1) row 20/15cal
    2) 15 wallball

    TARGET HEAVY BREATHING / SCALE REP SCHEME IF NEEDED

  • WOD Workout

    40-30-20-10 reps, for time of:
    Alternating Dumbbell Snatch, 22.5/15 kg
    Hand Release Push-up
    V-up/ Tuck-ups

    Time cap = 17 min

  • BACK SQUAT Strength

    Back squat

    3-2-1-2-3

    E3MOM /2-3rep in tank