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

  • OFF-SITE WORKOUT - Basic conditioning Workout

    60-90min easy run/jog @60-70% of HRmax

    Harjoituksen tarkoitus on kehittää peruskestävyyttä juoksussa. Tavoitteena on juosta yhtäjaksoisesti 60-90 minuuttia matalilla sykkeillä.

    WARM-UP:

    2-3 rounds

    20-30sec Calf stretch
    20-30sec Squat into hamstring stretch
    20-30sec Leg swing
    20-30sec Quad stretch

  • 5 rounds Workout

    On The 4:00:
    30 Air Squats
    20/15 cal Row/Bike/Run
    7 Power snatch (50/35 kg)

    • Ohjeistus:
    • Kierros tulee suorittaa tehokkaasti (Hitain kierros on tuloksesi). Huilaa jäljelle jäävä aika.
    • Kierrokseen tulisi kulua aikaa n. 2-3min.
    • Skaalaa toistoja/kuormia tarvittaessa alas.

  • WOD Workout

    50/40 Calorie Bike/Row/Ski
    50 Burpees
    Goal: Go HARD effort
    Timecap: 8 mins
    Extra:
    Banded Pull-throughs: 4 x 25. Rest 60s.

  • Strength Workout

    In 18 mins Build to a max load of:
    3 Deadlifts + 3 Power Cleans + 3 Front Squats in 5 sets. Rest 2:00

  • Ma 5.4.2021 sheiko: kyykky / penkki Strength

    Kyykky 2x1x95%

    Penkki 4x2x75%

    Ojentajat tangolla ”westside-style” 5x5-8

    Takaolkapääsoutu 5x15-25

  • WOD Workout

    8:00 AMRAP
    12 wallballs 20/14
    12 alternating DB hang clean and jerk 50/35

    Cool down
    Interval row bike
    4 rounds
    1:00 row/bike
    1:00 rest

  • Warm up and strength Strength

    250m run or row
    Duck walk
    10 Cossack squats
    10 air squats
    Duck walk
    250m run or row

    Backsquat
    Every 2:30 x 5
    Round 1: 1 rep @ 95%
    Round 2-3: 2 reps @ 90%
    Round 3-5: 3 reps @ 88%

  • 4x5 Deadlift Strength

    • 75%
    • Rest 2min btw

  • Rowing Intervals Workout

    Row: 3x AMRAP 12, Each for distance:

    Complete each 12 mins as 4 sets of:
    1min High Effort, 24 SPM
    1min Recovery Pace
    1min High Effort, 28 SPM

    Rest 5:00 btw AMRAPS.

  • Extra Credit 30-03-2021 Workout

    Banded Pull-throughs: 4 x 25. Rest 60s.
    +
    - Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    - 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)