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

  • Deadlift 5-5-5-5-5-5-5-5 Strength

    Deadlift 5-5-5-5-5-5-5-5

  • Strict chin ups & HSPUs Workout

    E2MOM x8, alt. between a & b:
    a) AMRAP chin up / 6-8 assisted chin up
    b) 6-8 sHSPU / feet on box HSPU / pike push up
    - RIR 0-1

  • WOD: Up & down with partner Workout

    For time w/ Partner - YGIG, divide anyhow:
    30-20-10 jumping split squat / step back lunge (1 leg = 1 rep)
    30-20-10 v-up / sit up
    - EMOM incl. 0:00: 3 syncro no-jump burpee

    TC: 7min

    Treenin flow: Jokaisella alkavalla minuutilla (myös treenin alussa) pari tekee 3 burpeeta, joiden jälkeen aloittaa/jatkaa kumuloimaan toistoja. Ensin 30 split squattia, 30 vatsaa, 20 split squat, 20 sit up jne. Burpeiden syncropiste yläasennossa.

  • Gymnastic Workout

    Strict pull up & kipping pull up 2/2

    Strict pull up
    - asento
    - voimantuottorytmi

    EMOM 6
    1. Pull up half way hold 10-20sec
    2. Pull up top hold 10-20sec
    + 2-5sec viime viikkoon

    Kipping pull up
    - kip swing
    - hip pop
    - linkitys

    Tabata 1: alt movements
    - barbell supinated grip row
    - barbell side bents

    Tabata 2: alt. movements
    - barbell supinated grip bent over top hold
    - barbell OH hold march

  • WOD: Db squat, hang clean & DU Workout

    AMRAP6:
    6 db goblet squat
    12 alt. db hang clean
    24 DU / 40 SU

    Rx: 22,5/15
    Skaalaus: Valitse tupliin määrä, jonka pystyt tehdä max. 3 osassa / alle 30s. Käsipainoliikkeet pitäisi mennä putkeen melko mukavasti.

  • WOD Workout

    Amrap 5min
    10 T2R
    20 Crossoveria/ Tuplaa/Sinkkua

    3min lepo

    Amrap 5min
    100m/200m Kone
    12 KP-tempausta

    3min lepo

    Amrap 5min
    10 Linkkaria
    8 Burpeeta
    20 KK-heilautusta

    3min lepo

    Amrap 5min
    "CINDY "

  • Pe 9.8.2024 maastaveto Strength

    Etukyykky Max1

    Maastaveto 2x95%

    Jefferson Curl 3x12x20-25%

  • Power clean Strength

    Power clean

    8x2 power clean 70-85%

  • Perjantai-pumppi Workout

    2 x TABATA, rest 60s in between:

    Tabata 1:
    db crush grip hammer curl

    -rest 60s-

    Tabata 2:
    Banded tricep overhead extension

  • Strength Strength

    Sumo Deadlift 6 x 4 reps
    - Touch n'Go
    - build up to 80% and keep same across all sets
    - 2 mins rest btw sets
    - perfect form, no fails!