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

  • HOME WORKOUT 290320 #1 Workout

    Morning Workout:
    5K Easy pace run
    Or
    30-40min Walk

  • Lauantai 28.3. Workout

    Wod
    14 min Amrap
    2-4-6-8-10...
    Sdlhp 45/30kg
    Push up
    Back rack lunge 45/30kg
    Pull up

  • ENDURANCE VKO 13 Workout

    VKO 13
    Peruskuntoharjoitus:

    4-6x 10min, 1min rest
    - Vaihtoehto tehdä 40-60min treeni.
    - Valitse yksi tai kaksi konetta joilla treenin teet.
    - Kaksi konetta , vaihtele vuorotellen.
    - Pk- sykkeet läpi koko treenin
    - Sykkeen pysyttävä aerobisella kynnyksellä tai alle, ei mennä siis liian kovaa.
    - Aerobinen kynnys on noin 70% max sykkeestä.

  • Family WOD 1 Vessapaperikyykyt Workout

    Aikaa vastaan:

    Jokainen tekee 100 ilmakyykkyä WC paperirulla pään päällä. Jos rulla tippuu, tee 3 burpeeta.

  • COOL DOWN Workout

    5-10 Down Dog to Cobra video

    Accumulate 3min of Hanging

  • "Double Header" Workout

    Buy-In:
    750m row

    50-40-30-20-10:
    Double Unders
    AbMat Sit-ups

    Cash-Out:
    750m row

  • Strenght/conditioning Workout

    Every 2,5 min for 10 minutes (4 sets)
    5-7 strict ring dips
    3 squat snatches @50-60%

  • Strength 26/3/20 Workout

    3-5 rounds for quality
    
5+5 windmill

    5+5 turkish get up

    10 russian twist

  • Warm up 26/3/20 Workout

    Warm up:
    Thorasic flow

    Warm up for neck and shoulders:
    20 "Back and forth"
    20 "Side to side"
    20 "Ear to shoulder"
    "Chin to chest stretch" 20s.
    "Ear to shoulder stretch" 20s./side

  • "HOME WORKOUT" Workout

    A.
    Warm up:

    40s. On / 20s. Off:

    1.) Jumping jacks
    2.) Air squats
    3.) Burpees
    4.) Up & down dog
    5.) Spider lunges with a twist (Alternate)
    6.) Single leg Scale (Alternate)

    Mobility:
    - Lunge complex: 2x 60s.
    - Couch: 2x30s.
    - Pigeon: 2x30s.
    - Chest: 2x30s.
    - Ankles: 2x30s.

    B.
    For time:
    100 Burpees

    Ohjeistus:
    - Skaalaa tarvittaessa toistoja pienemmäksi.
    (esim. 75 Yleisliikettä & 6 kyykkyä)

    C.
    5 rds:
    10-20 Hollow rocks
    6-12 Side plank hold with a twist
    Rest as needed...