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

  • 23.4.2021 Deload Workout

    Row

    1000/900m Easy
    800/700 Intermediate
    500/450 Fast

    Rest 3 min

    Bike

    2000/1800m Easy
    1600/1400 Intermediate
    1000/900 Fast

    ...ei max

  • Upper body push / pull Workout

    Upper body push/pull

    4 rounds:

    5 reps Bench press (AHAP)
    REST 1 min
    10 reps Supinated grip barbell row

    -rest 90 sec btw rounds-

  • 22.4.2021 Deload Workout

    Ulkoulua 60 min + mobility 30 min

  • Warm up and strength Strength

    10/8 cal bike or row
    Duck walk
    10 Cossack squats
    10 air squat
    Duck walk
    10/8 cal bike or row

    25:00 to find 1RM backsquat

    Start with
    10@ 50%
    8 @ 60%
    6 @70
    4@ 80
    2@ 90

    Then continue adding weight and attempting 1 reps until you reach a 1 rep max.

    Rest as needed in between.

  • Monday 12th April 2021 Workout

    Strength

    Bench Press

    Build up to a heavy 12RM

    Accessory

    3 sets of

    10 supine ring rows
    10 dips

    Workout

    3-5 rounds

    5 sandbag over shoulder
    10-20 air squats
    1 min rest

  • Conditioning 30-05-2021 Workout

    15:00 EMOM
    - :40 Row/Bike/Ski
    - :40 Double Under Practice or 30-60 Double Unders if skilled at them
    - :20/Side Side Plank

  • 20min amrap: etunojapunnerrus / selänojennus / askelkyykky Workout

    20min amrap:

    1-2-3-4-5-6-...jne...

    • etunojapunnerrus
    • selänojennus
    • askelkyykky (molemmat jalat)

  • Pe 16.4.2021 sheiko: penkki max1 Strength

    Penkki max1

    Alkulämmöt esim
    -lapajumppa seinää vasten x 20
    -band-pull-aparts penkillä maaten + pito x 10
    -lantionnosto ”jalat levällään” + pito...ja hyihyi sinua, joka saa tästä jotain kiihottavia ajatuksia. Liikkeen tarkoitus on vain ja ainoastaan aktivoida jalat penkkiä varten.
    -kulmasoutu x 10
    -pystypunnerrus x 10
    -penkki eri oteleveyksillä 10+10+10

    Aktiiviset venyttelyt: lonkankoukistajat, rinta, olkapäät + tangossa roikkumista

    ...ja pipsaa on sitten taas pidetty pari päivää nälässä!!

  • 4 kierrosta juoksu ja kahvakuula Workout

    4 kierrosta

    40 kahvakuula heilautus
    400m juoksu
    40 kahvakuula työntö/vauhtipunnerrus
    400m juoksu

  • "BIKE BUFFET" Workout

    “Bike Buffet” Part #1
    AMRAP 4:00
    15-12-9: Wallballs (20/14), CTB Pull-Ups
    Time remaining, Max Calorie Assault Bike
    – Rest 4:00 –
    “Bike Buffet” Part #2
    AMRAP 4:00
    15-12-9: Wallballs (20/14), Toes to Bar
    Time remaining, Max Calorie Assault Bike
    – Rest 4:00 –
    “Bike Buffet” Part #3
    AMRAP 4:00
    15-12-9: Wallballs (20/14), Pull-Ups
    Time remaining, Max Calorie Assault Bike