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

  • 12.1.2018 Workout

    EMOM 12

    1 min : max cal bike
    2 min : max cal row
    3 min rest

  • 4 x On ja OFF Workout

    4 kierrosta

    30 sek ON 30 sek OFF:

    30 seconds of Kettlebell Swings (Light)

    30 seconds of Sit-Ups

    30 seconds of Lunges jumps without weight, vuoroloikkina

    30 seconds of Sit-Ups

    30 seconds of Mountain Climbers

    30 seconds of Band Pull - soutuliike kuminauhalla

  • Extra Credit 12-01-2018 Workout

    3 Options:
    - Sled Powerwalk: 4 x 50 metres @heavy. Rest 60s.
    - Glute Ham Raises: 4 x 8-10. Rest 60s.
    or
    - Banded Ab Pulldown/Banded Pull-Through: Accumulate 100 reps of each.

    *Rest as needed between sets.

  • 12.1.2018 Strength

    Sumodeadlift 5x8@easy

  • 10.1.2018 Ke Penkki Strength

    Penkki 3x10x70%
    Kapea penkki 3x10
    Ylileveä penkki 3x12-20 (laske tanko kurkulle) "kevyt"
    Ojentajapunnerrus tangolla eli "ranskalainen" 5x8-12 (laske tanko otsaan)
    Pystysoutu 5x15

  • 8.1.2018 Ma Kyykky Strength

    Kyykky 3x10x70%
    Stoppi-kyykky 3x10x50%
    Vatsat 8x12-20
    Suorinjaloin mave 5x10-15

  • Box squats and step-ups (single leg) Workout

    Alternate between:

    a) Single Leg Box Squat
    7-9 reps, rest 10 sec between leg / sets.

    and,

    b) Lateral Box Step-ups
    7-9 reps, rest 10 sec between legs / sets

  • WOD 4.1 Workout

    WOD (S):
    AMRAP 15
    10 hang cleans 40/30
    10 push ups
    10 pistols
    10 T2B
    Rest 5:00
    AMRAP 15
    10 push press 40/30
    10 wall ball
    10 KBS 24/16
    10 pull ups

  • Rowing Workout

    For time:
    10 x 500m Row
    1:1 work:rest ratio
    Post the time you used rowing.

    Or

    In teams of 3.
    For time:
    10K Row
    One athlete can not row more than 500m at once.

  • 3.1.2018 Ke Penkki Strength

    Penkki 2x10x65%
    Kapea penkki 2x10
    Ylileveä penkki 2x12-20 (laske tanko kurkulle) "kevyt"
    Ojentajapunnerrus tangolla eli "ranskalainen" 5x8-12 (laske tanko otsaan)
    Pystysoutu 5x15