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

  • Open Doors WOD:ien rinnalla Workout

    Wodien aikana voi tulla myös tekemään omia settejä:

    • mobility/assarit
    • rästit viime viikolta
    • heikkoudet

    Valmentaja on paikalla, mutta hän vetää wodit joten open doors-treenit omatoimiset. Wodilaisilla etuajo-oikeus välineisiin yms.

  • 9/7/17 Workout

    Start up(14)
    stretch 4 mins

    choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

    3rds(8)
    10 sl deadlifts
    10 inch worms
    10 tuck jumps

    Metcon/Metcon-comp(15)
    amrap 15
    3 cleans 115/75-*145/95
    6 hrpu/*hspu
    18 *du's/su

    4x2 hang clean(12)
    work up to a hvy

    Finisher
    2 min bf stretch
    3 x:30 l hang
    2 min sh distraction

  • BACK & QUAD Workout

    3 8min Circuits to complete FOR TIME with your Partner.
    Claim a station with a BB, bench, box, ab mat & ab roller.

    BACK & QUAD (8mins)
    Bent Over BB Row 15, 14, 13...1
    Box Ups 15/, 14/, 13/...1/
    Side Lying Ab Mat Crunch 15/, 14/, 13/...1/
    increase your BB lbs as you decrease Reps

  • 2 x 10 min Amrap Workout

    Amrap 10
    5,10,15,20 etc
    DU
    Thruster

    L2 DUs: 20-40-60-80 etc

    rest 5 min

    Amrap 10
    Run 200m
    15 lateral bar over burpees

  • Rest Day! Workout

    Rest Day!

    Huomenna alkaa Deload, joten hyvä päivä käydä tekemässa tänään jokin väliin jäänyt kovempi treeni.

  • Accessory Work Workout

    1) 6+6 Bulgarian Split Squat
    2) 1-2 Legless Rope Climb
    3) 10-20 Parallette Push-Up
    4) 15-25 GHD Sit-Up

  • Paionnosto: 12 min OTM, Hang Snatch + Snatch Strength

    Maintain form

  • 1+1+1+1 TIIMI Workout

    In teams of 4

    with only one teammate allowed per station:

    3 kierrosta:

    Station 1 – 250 Meter Row/Ski OR 15 Calories of Assault Bike
    Station 2 – 20 Push-Ups
    Station 3 – Run 200 m (Torolle ja takaisin)
    Station 4 – 30 Kettlebell Swings (12/14)

    Time Cap 30 min

  • It takes 2 to Team Workout

    In teams of Two

    IN:
    Run 500 Meters (Xeroxille ja takaisin)

    Vuorotellen: 4 kierrosta
    15 x Walking Lunges with KB Farmer’s Carry (6-10kg)
    15 Double-Under´s, yritykset lasketaan suorituksiksi.

    OUT: Run 500 Meters

  • Special Sunday event 6 "Final" Workout

    6 min AMRAP
    2min rest
    12min AMRAP
    2 min rest
    20 min AMRAP

    6 thrusters 60kg/45kg
    10 box jumps 60cm/50cm
    40 cal row
    10 bar MUs
    20 lunges 60kg/45kg (alternating)
    800m run

    at the beginning of every AMRAP, you will start at the beginning of the workout, your score is all the completed reps, one calorie is one rep and 10m of running is one rep.
    1 full round is 166 reps