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

  • WOD Workout

    5 rounds for quality
    5/arm x Bottoms Up KB Snatch From Floor. Pause at top each rep
    5/side x ½ KB/DB Turkish Get-Up with Hip Lift
    5/side x Alternate V-Up
    1:00 Easy Machine/Jog

    Extra:
    DB Forearm Plank Rotation: 3 x 10 each. Rest 60s.

  • Strength Workout

    3 rounds for quality
    20 x Band Pulldown
    10 x DB Hammer Curl
    1:00/1set x Handstand Practice
    Rest as needed

    Handstand practice can vary each round: holds, walk, shoulder taps, pike holds etc.

  • Pe 24.12.2021 perusvoima 6/9 Workout

    Ryhmä 1:
    -kyykky 6x3x80% (2min palautukset)
    -penkki 6x5x60% (1min palautukset)
    -kyykky 4x4x70% (1min palautukset)
    -yhden käden kulmasoutu 3x20 / käsi

    Ryhmä 2:
    -maastaveto 5x2x85% (2min palautukset)
    -penkki käsipainoilla 5x8-15
    -askelkyykkykävely 4 suoraa ees-taas
    -hauiskääntö 5x10

  • 15.3.22 Strength

    DEADLIFT

    1x14
    2x7

    every 3min

    kaikki kolme sarjaa samalla painolla!

    Touch and go eli hipaisu lattiassa ja heti uuteen toistoon, ei kuolletusta lattiassa

  • 15.3.22 Workout

    6 rounds FT:

    20 double under
    6 overhead squat @ 40/30kg

    Double under skaalaus: noin 30s tuplien harjoittelua. Voit hyppiä myös esim. joka toinen tupla, joka toinen sinkku tms.
    Ohs: ota tanko maasta. Paino keskiraskas, mutta saat toistot tehtyä putkeen.

    Time cap: 12min

  • 7.3.2022 PUSH PRESS Strength

    3x1@MAX

  • Saturday Madness Workout

    Partner wod

    AMRAP 18 mins (you Go , I Go)
    42 Double Unders
    32 Cals Bike/Row
    22 USA Swings@24/16kg
    12 Thrusters@43/30kg
    2 Rope climbs

    2 mins REST

    AMRAP 10 mins
    "Cindy "
    Relay style
    5 pull up
    10 push up
    15 air squat
    Partner A complete a full round, then Partner B!

  • NBT kivaa ja helppoo Workout

    3x 2min amrap/ 1min off

    1. 16 Pistols + MR Hspu REST 3 min
    2. 2 Snatch @85 % + MR BMU REST 3 min
    3. 50 DU’s + MR Hs walk REST 3 min
    4. 10/12 Assault cal+ MR Rope

  • Painnonnosto Workout

    Rive ja työntö

  • EW Emom 15min Workout

    KB training

    Emom 15min

    *10 Goblet squat
    *10 Double KB Push press
    *10 KB swing

    There comes 5 rounds for each movement.