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

  • 45min Workout

    Lisää aina 1 toisto per kierros (ekalla kierroksella 1 toisto kaikkia, tokalla 2 jne):
    Burpee
    olan kosketus punnerrusasennosta
    L-sit boxien välissä
    Istumaannousu
    Vuorikiipeilijä
    Tee 45min ajan rauhallisesti.

  • Good morning Strength

    3 x 10

  • LähiTapiola Sport Center 10 ottelu 2018 Laji 3. Workout

    Deadlift x 3 x 12 ladder
    Miehet 10kg, naiset 5 kg korotuksilla 1 min välein nostot. Aloitus 70 /55 kg

  • Row Workout

    Row

    With partner 2 rounds (each) for time: 1500m row
    *Active recovery on bike erg after each row. YGIG

    Timecap: 28 minutes

    *Ensi viikolla uusinta 2000m soudusta.
    *HUOM! Ottakaa pyörille riittävät etäisyydet toisiin nähden!

  • Partner WOD Workout

    Partner WOD

    35 min partner AMRAP
    Buy in:
    2000/1600m row ( or bike erg 4000/3200m)

    Then rest of the time:
    30 Synchro wallballs 9/6 kg
    20 pull-ups
    10 Deadlift 150/110 kg
    20 T2B
    30 Synchro burpees

    *Synkrot yhtäaikaa, muut toistot saa jakaa parin kanssa miten haluaa.

  • Torstai 2.12. Workout

    Rästi

  • OPTIONAL Workout

    2-3 rounds:

    10-20cal machine
    8+8 suitcaise deadlift
    12 russian twist

  • 23.11.2021 Strict HSPU Workout

    Strict handstand Push Ups

    1 set Max Unbroken.

    Jos ei mäne neljää niin koroketta pään alle.

  • Kettlebell Workout

    SKILL
    Warm-Up Flow
    5 Set for quality
    1 Set:
    5 x Deadlift
    5 x Goblet Squat
    5 x Russian Swing
    5 x American Swing
    5 x Clean&Push Jerk /L
    5 x Clean&Push Jerk /R
    Rest 1 min
    Goal: unbroken sets
    @16/24

    Amrap 15’
    Double KB Work
    10 x Alternating Push Press
    10 m Death March
    10 x Gorilla Row
    10 m Death March
    10 x Alternating Push Press
    10 m Cross Body Walking Lunges/ R Arm OH
    10 x Gorilla Row
    10 m Cross Body Walking Lunges/ L Arm OH
    @12/20

    Optional : Front rack pos. instead of OH

  • "Fight for Independence" Workout

    For time:
    $ in 1917m Row (if you have SkiErg, use it)
    6 rounds:
    12 Burpees
    12 HSPU
    12 Deadlifts 101/71kg
    12 T2B
    12 KBS 24/16 (US)
    12m Double KB front rack walking lunges 2x24/16kg

    The brain behind the workout is, that it all happened 6th of dec 1917, when Finland was declared independent.