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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

  • Lepopäivä Workout

    Rest day - what did you do?

  • WOD Workout

    B) 15:00 AMRAP
    42 Double Under
    21 Hang Power Cleans @43/30kg
    10 Burpees Over Bar
    5 strict Pull-ups
    2 wall walks
    1 rope climb

    Weight choice should be light!
    Goal: 3+ rounds

  • Strength Strength

    Weighted strict pull up
    find the 2 rm weighted pull up in 5-6 sets
    - options:
    5x3 negatives or,
    5x6-8 floor assisted or,
    5x6-8 partner assisted

  • Ma 14.3.2022 maastaveto + penkki Strength

    Maastaveto korokkeelta 3x3x70%
    -koroke noin 5cm, JONKA PÄÄLLÄ ITSE SEISOT!!!
    -kapealla korkeampi koroke mitä sumolla

    Penkki 2x4x70%, 2x3x80, 3x1 (85-90-95%)

    Maastaveto 3x1 (70-80-90%)

    Facepulls 3x20

    Band-pull-aparts 3x20

  • Extra Credit 23-03-2022 Workout

    40-30-20-10 @light band
    Banded Pull-throughs
    Banded Face-pulls
    Double Leg Banded Hamstring Curls
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • SQUAT CLEANS Strength

    Squat clean 10x2x70%

  • "Mega pitkä" Workout

    0-14 min
    Amrap
    20 cal ergo
    10 Wb
    (Takaseinä)

    15-29 min
    EMOM
    4-8 DB Snatch 22.5/15
    4-8 Box Jump over
    (keskellä)

    30-44min
    Amrap
    5 T2B
    5 HSPU
    5 OHS 30/20kg
    (vihreä seinä)

    45-59min
    7 rds
    Run 200m (2rds käytävässä)
    15 KB Swing 24/16
    ( oven vierus / pieni puoli)

    60-74 min
    Amrap
    5 Pull up
    10 Push Up
    15 Sit Up
    (Kuvaseinä)

    75-89 min
    EMOM
    Odd min 8-12 Thruster 30/20kg
    Even min 8-12 SDHP 30/20kg

  • HANG SNATCH + SNATCH BALANCE Strength

    Hang snatch + snatch balance 6x(2+2) x 60%

  • Laite + 2 liikettä Workout

    2 km soutu/hiihto tai 4 km pyörä
    100 askellus laatikolle
    50 kahvakuulaheilautus
    1 km soutu/hiihto tai 2 km pyörä
    50 kahvakuulaheilautus
    100 askellus laatikolle
    2 km soutu/hiihto tai 4 km pyörä

  • Rowing Intervals Workout

    Each for time:
    10 x 250m Row
    - Rest 1:30 btw sets

    Goal:
    This work:rest ratio is way over 1:1, so take advantage of the extra rest and push yourself on each interval to a max effort to test your threshold.