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

  • Conditioning 15-12-2019 Workout

    AMRAP 12:00
    15 Calorie Row
    12 Power Snatch @42.5/30kg
    9 Overhead Squats @42.5/30kg

  • EMOM 10 Workout

    6 Suitcase deadlifts + 5 Hang power cleans + 4 Front squats + 3 Strict presses
    Odd: Right arm
    Even: Left arm
    So its all the movements during 1 minute. Goal is to go unbroken. Scale if needed.

    KB 24/16kg

  • AMRAP 10 Workout

    21-15-9
    Row calories
    HRPU
    DB thrusters 2x15/10kg
    Remainder:
    DU
    Score number of DU´s

  • Strength Strength

    Floor Press in Bridge: Heavy 4 in 7 sets. Rest 2 mins
    - close grip. Slightly inside of shoulder width
    - Option: Only add weight if form permits.

    Heavy 4 in 7 sets. Rest 2mins

  • AMRAP 30min. Workout

    With partner:
    Row / Air bike: 15/12 cal
    Burpee Box jump: 1-2-3-4-5-...

    • split any way

  • 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