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

  • 1/3 Ihmiskoe <3 Workout

    E3MOM x 2

    10 Thruster
    10 Power Clean
    6 Burpee
    5 Thruster
    5 Power Clean
    3 Burpee

    45/30 kg

  • Skills Workout

    25min laadukkaasti mukavilla toistomäärillä
    2-3 vapaavalintaista liikettä ja väliin 90s kevyt kone

  • Saturday Madness Workout

    Teams of 2

    0:00 - 15:00:
    100 Row Calories (split anyhow)
    then in the remaining time, AMRAP of:
    4 Toes-to-bars
    4 Handstand Push-ups kipping
    4 Deadlifts, 100/70 kg

    Teams of 2

    15:00 - 30:00
    100 Bike Calories (split anyhow)
    then in the remaining time, AMRAP of:
    8 V-ups
    8 Hand Release Push-ups
    8 Deadlifts, 60/43 kg

  • Sunnuntain Pitkä Workout

    3x 15min

    1)
    4min Kone
    6+6 yhden jalan mave
    6+6 Sivutaivutus
    6+6 Linkkaria

    2)
    5 Kevyttä seinäpalloa
    5 Burpeeta ilman hyppyä
    6+6 Yhden käden rengassoutua
    6+6 Kyynärpäiltä suorille käsille
    8-10 Selänojennusta boxilta

    3)
    Kehonhuolto: venytellään Isoimmat lihasryhmät

  • Optional accessory Workout

    Optional Accessory
    STRENGTH

    2-3 rounds, rest as needed:
    1) 10 Seated Rotator Cuff video
    2) 10 Banded Pull-Apart video

    RPE 3

  • STRENGTH&CONDITIONING Workout

    Saturday

  • COOL DOWN Workout

    3 rounds:
    10 Air Squat
    5 Push-Up
    5 Ring Row

  • Optional accessory Workout

    Optional Accessory

    GYMNASTIC STRENGTH

    3 sets

    Bottom Half + Top Half + Full Strict TTB

    Pick a rep scheme you can do all sets unbroken. Rest as needed between sets.

    RPE 3-4

  • WOD Workout

    YGIG 20min

    3x 15m Viivajuoksua TAI 8/10Cal TAI 20-40DU
    9 Raakariveä
    6 STOH

    -Painolla tulisi saada toistot UB

  • WOD Workout

    For total rounds and reps:
    AMRAP in 2 mins of:
    10/7 Row Calories
    7 Burpee Over Rowers
    -- then --
    Rest 2 mins
    -- then --
    AMRAP in 2 mins of:
    10 Deadlifts, 80/55 kg
    7 Lateral Burpee Over Bars
    -- then --
    Rest 2 mins
    -- then --
    AMRAP in 2 mins of:
    10/7 Row Calories
    7 Burpee Over Rowers
    -- then --
    Rest 2 mins
    -- then --
    AMRAP in 2 mins of:
    10 Deadlifts, 80/55 kg
    7 Lateral Burpee Over Bars

    Use a weight for the deadlifts that allows to go unbroken for the majority of the rounds, around 40-50% of 1RM!