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

  • 24.7.2024 BasicWod Workout

    AMRAP 11, With partner

    Row 250m
    10 Deadlift 60/40kg

    IGYG

  • Ilveksen duatholn Workout

    Ilveksen duathlon

    500mSoutu/hiihto tai 1km pyörä
    400m Juoksu

    1km Soutu/hiihto tai 2 km pyörä
    800m Juoksu

    2km Soutu/hiihto tai 4 km pyörä
    1,6km Juoksu

    Aikaraja 48 min

  • 270724 Lauantai Workout

    Outdoor workout

    3 rounds for time
    500m run
    15 double DB squat 2x22,5/15
    12 double DB hang clean & jerk
    9 double DB down-up + deadlift

    Rest 2min between the rounds

  • 25.7.2024 EasyWod Workout

    EMOM 42

    1 Minute : 12/8 Calories Bike
    2 Minute : 5 Deadlifts 80/60kg
    3 Minute : 12 Wallball Shots 20/14p
    4 Minute : 12 Push-Ups
    5 Minute : 5-8 Strict Chin-Ups
    6 Minute : Rest

  • Treeni 3 Workout

    Warm Up
    3 rounds
    5+5 atg split squat (strech 1-2 sec at bottom)
    7 scapula pull ups (pause 2 sec on active hold on each rep)
    10-15 v-ups
    30-40m sledge push (add weight)

    Strenght and Conditioning
    3-4 sets of:
    20-25m heavy sledge push
    12-16 ghd sit ups
    rest 3 min bwn sets
    tee liikkeet tehokkaasti, voit korottaa kelkanpainoa napsun aina jos lämpiää hyvin/virtaa riittää mut jokainen
    setti tulee olla suht työläs eli liike teho säilyy.

    Metcon Prep
    2 sets
    30 sec rowing
    3 sb bear hug squat
    4 burpee pull ups
    rest 1-2 min bwn set

    Metcon

    3 rounds for time
    300/350m row
    10 sb bear hug squat @45/68kg (45+ 35/55kg)
    10 burpee pull ups
    time target is under 10 minutes, cap 12 min.

  • SKILL Workout

    Bar MU

    E2MOM, 5 rounds
    1-7 bar MU
    16-20 steps walking lunge

  • WOD Workout

    5:00 Max Cals on a Bike

    Your choice Echo Bike or Bike Erg
    Go hard and challenge yourself!

    Extra:

    Overhead Half Kneeling Hip Extension
    3 x 10 each. Rest 60s

  • Strength Workout

    A) Box Squat
    Build to a heavy 5 in 5 sets. Rest 2:00
    - Have spotters in place for any heavier sets
    - Box at parallel
    - Option: 5 x 5 at moderate weight

    B) RFE Rotational RDL + Split Squat
    3 x 5 each.
    - Go slow and work on balance. Easy to Moderate weight.

  • Core work Workout

    Core-EMOM10:
    10-9-8...2-1 leg lift
    1-2-3...9-10 russian twist (1 rep = both sides)
    Optional: + 5 tuck up

    Treenin flow:
    1. min: 10 jalkojen nostoa, 1 russian twist ja halutessaan 5 tuck uppia.
    2. min: 9 jalkojen nostoa, 2 russian twistia ja halutessaan 5 tuck uppia, jne.

  • Strength/Skill Workout

    3 rounds, no rest between moves, start from anywhere
    2:00 Box Jumps w Step Down
    2:00 Turkish Get-ups
    2:00 Up-downs
    2:00 Row/Ski/Bike

    Goal: Sustainable pace, good feeling!