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

  • Front squats Strength

    Front Squat 3x5x85%

  • Ke 23.3.2022 kyykky Strength

    Etuheilautus 3x10

    Hypyt 3x10

    Kyykky 2x1x85%

    Stoppi-kyykky 2x1x70%

    Suorinjaloin mave 3x10/jalka
    -yhdellä jalalla

    Lantionnosto 3x10/jalka
    -yhdellä jalalla

  • Heroes for Heroes Workout

    Tomorrow's workouts!

    Grip and Rip
    For time:
    2 people row 3km (YGIG) once compete the other 2 athletes complete 100 burpee box jump overs and 100 DB snatch (YGIG)
    22.5/15KG (We can make exceptions if needed and reduce weight or step over the box)

    Score is total time.

    Grace Relay
    For Time;
    30 C&J 30KG
    30 C&J 40KG
    30 C&J 50KG
    30 C&J 60KG

    Notes; only one bar per team, team members can help load the bar. Teams with 3 females 30, 35kg and 40kg. Again if needed we can scale.

    Score is time after the last set of C&J

    Tommy V Bottleneck

    21 synchronised thrusters
    12 rope climbs (YGIG)
    15 synchronised thrusters
    9 rope climbs (YGIG)
    9 synchronised thrusters
    6 rope climbs (YGIG)

    100 Cal bike (5 teams advance)
    50 Cal ski (2 teams advance)

    Workout notes; thruster weights 40kg, 30kg, 2x15kg DBs & 20kg. Lockout of thrusters must be together. Anyone can climb the rope and you don't have to have a set order or climb if you don't want to. You can only climb when 3 members of your team hold the bar or dbs overhead! 5 teams advance to the concept 2 bikes and 2 teams are eliminated, then 2 teams advance and first team to finish the ski wins🏆

    Workout brief at 9:15am tomorrow morning to go through logistics and movement standards. Please don't cancel as I've now set the teams 🤩

  • CF Seppä - Team wod 2.4 Workout

    Teams of 2
    5 rounds for time
    30 Wall balls
    30 T2B
    30 Box jumps
    30 Clusters 35/25
    30 Cal erg

  • HS Skill Work Workout

    5x 20s ON / 20s OFF
    - Handstand Hold (back against the wall)

    Rest 2:00
    Repeat

  • 290322 Tiistai Workout

    For time
    500/450m row
    150 double under
    400/350m row
    100 double under
    300/250m row
    50 double under
    200/150m row
    25 double under

    If du's are done before partner has finished rowing, do AMRAP air squats

  • 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