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

  • Sunnuntain Pitkä Workout

    Emom 24x2 /3min tauko

    1) Kone
    2) Kone
    3) 45s Skorpioni
    4) 45s Tuulimylly

    ~

    1) 45s Viivajuoksu
    2) 8+8 Kyynärpäiltä suorille käsille
    3) 5+5 Rengassoutu
    4) 5+5 Yhden jalan kyykky

  • Viikko 2 - Treeni 3 Workout

    Maastaveto 3x3 85% Liike seis maassa, ei touch n go

    Go every 4 min x 4 4 min välein lähtö, kerran läpi, loppuaika lepoa
    5 tempaus 30/42,5
    10 crossover
    10 cal echo bike
    10 crossover
    5 clean & jerk

    V-upit ristiin 3 x 6-10 toistoa / puoli välillä on hollow asento
    Rengaspunnerrus 3 x 10-15

    Ohjeet metconiin:
    Laita kello piippaamaan 4 minuutin välein.
    Tuo setti tehdään ajan alkaessa kerran läpi, loppuaika neljästä minuutista on lepoa. Tempo sais olla täysiä.

  • AMRAP 8 Workout

    8 box jumps
    4 strict pull ups

    Scaled WOD
    AMRAP 8:
    8 plate jumps
    4 strict banded pull ups/ring rows

  • WOD Workout

    4 rounds for time of :
    8 DBL KB Front Squats @20/12kg
    16 DBL KB Alt. Front Rack Lunges (8/8)
    24/20 Cal Row
    Timecap : 16 mins

  • Viikko 2 Treeni 2 yhteinen metcon Workout

    3 kierrosta
    3-2-1 wallwalk

    30-20-10box over burpee
    90-60-30 DU

    eka kierros 3 ww, 30 bob.90du
    toka kierros 2-20-60
    Kolmas 1-10-30

  • WOD Workout

    2x 6min AMRAP /3min tauko

    1) 10-20-30...
    Tuplaa/Sinkkua
    Istumaannousua

    2) 5-10-15...
    Leukaa
    Kaloria

  • EMOM 30 Strength

    EMOM 30 min

    1) 6 x Push Press (kevyt)
    2) 20 x DU tai 40 x SU
    3) 15 x Hollow rock
    4) 6 x Good Morning (kevyt)
    5) 6 x Up Down
    6) 6 x Zombie Squat

    merkkaa ZOMBIE

  • WOD Workout

    AMRAP x 15 MINUTES
    19 Wall Balls @9/6kg
    10 Cal Bike/Row/Ski
    *Cals increase by 4 Cals each full round.

    Accessory:
    3 sets of 8 reps , rest 60 sec
    C2 roll outs in pike position

  • Treeni 2 (tiistai) Workout

    Warm Up
    3-5 min of cardio machine work as overall warm up for body
    then 2 rounds
    :20-30 l-sit hold
    :20+20 sec of kb bottom up carrying (90/90)
    10 scapula pull ups + 10 kipping + hanging until 30-45 sec
    then 2 rounds
    6-8 bench press, add weight
    1-2 decline rope climbs or legless to half way

    Strenght
    Pause Bench Press 3x3reps@55-65%
    1-2 legless rope climbs up/down + 1 normal climb
    rest 3-4 min bwn sets
    then 10 min emom of:
    3 bench press @70-80%

    Metcon
    2-3 sets
    9-12-15 reps of
    calorie row / ski / row
    toes to bars
    perform 5-10m hs walk after each cardio
    rest 1:1 bwn sets
    flow : 9 cal row + 9 ttb + 5-10m hs walk + 12 cal row + 12 ttb + 5-10m hs walk etc...
    women calories 12-10-7.

    Accessory Work
    2-3 sets
    5-10 jefferson curls with light kb
    8-12 bicep curls as you like
    8-12 tricep turns as you like
    rest as needed bwn sets

  • 3 rm OH Squat 3 RM Strength

    3 rm OH Squat 3 RM