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

  • WOD: Teamwork Workout

    In teams of 3, for time:
    150 WB (9/6)
    150 box jump over (60/50)
    150 db snatch (30/22,5)
    150 Burpee to target

    TC: 27

  • METCON Workout

    3rounds:

    20/15 row calories
    20m Db farmer walking lunge @M:20-30kg, W: 10-20 kg
    10 DB bench @M:20-30kg, W: 10-20 kg

    Rest 5min between metcons

    3rounds:

    15 ski calories
    15 wallball @30/20lb.

    Moderate to fast pace, not all out, just good pump/ scale weight if needed!!!

  • Voimanosto: to 3.10.2024 maastaveto + pystypunnerrus Strength

    Maastaveto Max5
    -nousu vitosen sarjoilla päivän max5-rautaan, ei fail!!
    -5-8 noususarjaa

    Pystypunnerrus 5x3x80%
-pystärin maximista

    Lisäpainolankku 5x45-60s
    -voi tehdä pystärisarjojen välissä, kunhan ei vie tehoja nostoista!!

  • 12.10.2024 Active Recovery Workout

    45 minutes Of :

    4 Minute Cardio
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
    4 Minute Cardio
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall-facing flutters
    4 Minute Cardio
    10 to 20 Handstand shoulder taps
    10-20 m Handstand Walk

  • 12.10.2024 "Core" Optional Workout

    3 Rounds :

    50 Russian Twist
    2:00 Plank Hold

  • OPTIONAL GYMNASTICS STRENGTH Workout

    OPTIONAL GYMNASTICS STRENGTH

    2-3sets:
    3-10 pull up
    10 banded lat pull down (straight arms)
    3-5 slow negative hspu kipping up / --> scale up deficit
    5-10 pike push up

    PYRI LIIKKUMAAN MAHDOLLISIMMAN LAADUKKAASTI

  • WOD Workout

    Every 2 mins for 10 mins do:
    7 kipping Pull-ups
    7 Squat Cleans, 50/35 kg
    7 kipping Pull-ups

    Remaining time is rest !

    Extra:
    Tabatha side plank with rotation ( use dumbbells)
    8x20s/10s. , alternate for 4 rounds

  • Gymnastic Workout

    Rings 2/2

    • kip swing
    • Low ring turns
    • Low ring rmu

    4 rounds for quality
    1-3 rmu/ low ring rmu
    5-10 toes to rings
    10 renegade row
    20sek reverse plank hold

  • Shoulder Press 3x20 Strength

    Shoulder press 3x20

  • WOD: Strength & ergo Workout

    EMOM40:
    a) 1-3 rope climb
    b) 12/9 cal air bike
    c) 4-8 double db devil's press
    d) 12/9 cal bike / ski erg
    e) rest

    Work 30-45s / min.

    Target: HR 70-80% of HR max, @zone 3.