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

  • Alkavalla 5 min 40 min ajan. Workout

    Alkavalla 5 min 40 min ajan

    1. Soutu/hiihto 1 km Pyörä 2 km, Echo 48/60 kaloria
    2. 30 KP rinnalleveto riipusta + 10-20 yleisliike KP:n yli

    Keskiraskas käsipaino, vaihda kättä tarpeen mukaan

  • Row & Press Workout

    Every 5min x 3
    20/16cal Row
    10 Bench Presses @60/42kg
    6 HSPU

    Every 5min x 3
    20/16cal Row
    8 Bench Presses @70/49kg
    8 Ring Dips

    Every 5min x 3
    20/16cal Row
    6 Bench Presses @80/56kg
    14 Push-ups

    Scaled:
    Weight 1: 55%
    Weight 2: 62%
    Weight 3: 70%

  • Sä huudat (050) Workout

    You go I go
    In teams of two

    26 Rounds:

    3 Clean & Jerks
    3 Bar facing burpee

    TC 15MIN

    Vaihto aina täyden kierroksen jälkeen

    M:60KG N:40KG

  • NBT 2x18min emom Workout

    Emom I
    18 min

    1. 4 C&J 60/40kg

    2. 12 T2B

    3. 8-12 HSPU

    4. 13/10 cal AB

    5. 12 OH lunges
    
6. 8 ring dip

    REST 6 min

    Emom II 18 min

    1. 4 Thruster 50/35kg

    2. 12 GHD sit ups

    3. 12 m HS WALK

    4. 8 Goblet jumps

    5. 14/11 cal ROW

    6. 3-6 MU / pull up / ring pull up

  • Maanantai 6.3.23. FN Workout

    Warm Up
    3 rounds
    1 min cardio
    8+8 banded monster walk
    8 banded air squats
    4 inch worm + push up
    10 barbell deadlifts @add weight each round

    Workout
    4 sets
    24-30 air squats
    12-15 push ups
    10x7.5m shuttle run
    8-10 deadlifts @50-60%
    alt time full round with partner. (keep easy/moderate pace all 4 sets)
    time target 3-4 min per set

    Midbody Work
    2-3 sets of
    12-16 alt leg v-ups + 12-16 heel overs + 15sec flutter kicks
    rest as needed

  • Ma 6.3.2023 perus: maastaveto Strength

    Jefferson curl 3x10
    -kevyt

    Maastaveto korokkeelta 3x5 (40-50-60%)

    Maastaveto Max5
    -nousu vitosen sarjoilla päivän Max5-kuormaan
    -2-4 noususarjaa + ”työsarja”

    Pystypunnerrus 5x10x30%

  • Speed work 8 Workout

    Speed work, 2 min rest between rounds
    A1) Bulgarian split squat 3x(6+6), heavy
    A2) burpee box jump + drop jump 3x3(1+1)
    A3) Power wheel roll outs 3x6
    A4) push up drops 3x3

  • Wod Workout

    Every 5 min x 3 sets (each set For Time)
    21 / 15 Cal Row
    15 Power Cleans @52.5/35
    12 Bar Over Burpees
    9 Stoh 52.5/35

  • Open 23.3 Workout

    Snatch Technique + wallwalk technique
    *tekniikka harjoituksia ja valmistautumista treeniä ajatellen

    Starting with a 6-minute time cap, complete as many reps as possible of:
    5 wall walks Or Scaled Wallwalks
    50 double-unders Or Single Unders
    15 snatches 43/29 Or 29/20
    5 wall walks Or Scaled Wallwalks
    50 double-unders OR Single Unders
    12 snatches @61/43 Or 43/29
    *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
    20 strict handstand push-ups OR Hand release push ups
    50 double-unders Or single unders
    9 snatches @83/57 Or 52/34
    *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
    20 strict handstand push-ups
    50 double-unders
    6 snatches 102/70 OR 61/39
    **Nämä menevät virallisten määräysten mukaan
    **Lisää skaalauksia ja vaihtoehto löytyy tunnilta
    Jokaiselle skaalataan omaa tasoa sopiva treeni :) Rohkeasti vain tekemään!

  • CrossLifting Workout

    A:
    Power Clean + Squat Clean + Front Squat + Jerk ( any style)
    - touch n GO reps with the cleans
    - 2-3 mins btw heavy sets
    - Good form
    - 5-6 sets
    B:
    For time with partner (You GO , I GO )
    20 Hang Power Clean + 2 Jerk
    18 HPC + 4 Jerk
    16 HPC + 6 Jerk
    .
    .
    .
    Last set
    2 Hang Power Clean + 20 Jerk
    Weight @60/43kg
    Timecap : 15 mins