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

  • 22.1.2018 Ma Kyykky Strength

    Kyykky 2x8x75%
    Stoppi-kyykky 2x8x55%
    Vatsat 6x8-15
    Suorinjaloin mave 5x8-12

  • 26.1.2018 35+40+ Workout

    AMRAP 8

    2-4-6-8-10-12-14.....
    ttb+pull ups*
    wallball 20/14p (mika 30p)

    *one rep is, ttb+pull ups, two reps is ttb+pull up + ttb +pull....

  • 26.1.2018 35+&40+ Workout

    askellukset boksille vuorojaloin, kahvakuulat käsissä

    4x10 toistoa, raskasta

    Send off 2:30

  • 26.1.2018 35+&40+ Workout

    8 x rive + 6 askelta tanko räkissä + 8 etukyykkyä + 4 askelta tanko räkissä + 6 etukyykkyä@ malmia

  • Juoksutempaus Workout

    In teams of two

    complete 4 rounds:

    Alternating Single-Arm Dumbbell Snatches (8/10 kg)

    8 Rounds of Run

    Elikkäs toinen juoksee 8 kierrosta - ja sen ajan kuin juoksu kestää tekee toinen vuorokäsin yhden käden käsipainotempauksia!

    Merkatkaa tempaukset.

  • Weightlifting II. Strength

    Push press
    5x5 reps
    - from the rack
    - 2 mins rest between sets

  • Extra Credit 24-01-2018 Workout

    • Bottoms-up KB Carry: 4 x 20m each. Rest 30s. *15 Banded Face-pull aparts after each set.

  • Clean 5x2x80% Strength

    Clean 5x2x80%

  • Conditioning 20-01-2018 Workout

    For time with a partner:
    100-80-60-40-20 Double Unders
    50-40-30-20-10
    Sit-ups
    Wallballs (20,14)
    Burpees

    • 30:00 Cap
    • So the first round is 100 DUs, 50 SU, 50 WB, 50 Burpees, then 80,40,40,40 etc

  • Endurance Workout

    For 40 minutes:
    20 cal row or 15/12 cal assault bike / ski or 450 m run
    20 kettlebell swings 16/12 kg
    20 sit ups
    20 double unders
    2 min rest