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

  • 7.11.2023 BasicWod Strength

    Front Squat

    5-5-5-2-2-1-1

    Go Every 3:00

  • Lepopäivä Workout

    Rest day - what did you do?

  • 21.12.2023 BasicWod Strength

    Bench Press

    Find 1 RM in 17 Minutes

  • Conditioning (22min) Workout

    3 sets @ consistent effort
    In a 2min window:
    250/200m Ski or Row
    Max Shuttle Runs, in the time remaining 15m (2x7,5m)
    - Rest 2min

    In a 2min window:
    10 Shuttle Runs 15m (2x7,5m)
    Max meters Ski or Row, in the time remaining
    - Rest 2min

    Every 25m of machine = 1 rep

  • EasyWOD 14.12.2023 Workout

    Voima
    E3MOM, 4 rounds
    6-10 ring row
    -haastava kulma

    WOD
    3 rounds 40s work/20s rest
    ski
    KB swing
    bike
    slam ball
    row

  • EXTRA STRENGTH (open gym) Workout

    Warm up

    A) 6min erg
    B) 3 rounds
    8 good morning (barbell)
    4 slow squat
    4 push-up to downdog

    B) 3-5 sets increasing weights (+ decending reps) in deadlift & shoulder press

    Workout

    A) Deadlift
    EMOM9
    1-3: 5x
    4-6: 4x
    7-9: 3x
    Start with @65-70% 1RM and increase a little when reps go down.

    B) Strict press
    5x3 @81-86% 1RM
    Rest 3min

    C) 3 rounds
    6-8 ring pull-up / assisted chin-up
    10 lateral raises
    30s jumping lunges
    Rest 2min

  • WOD 19/12/23 Workout

  • Long Endurance Workout

    E3MOM x 5-8rounds

    1) 10m OH walking lunge + bike
    2) 5-10 hspu / scaled 10-15 seated DB press + bike
    3) 1-3 rope climb + bike

    Target PK2 / 2-2,5min bike easy pace

  • Build it Workout

    4 rounds
    12 incline DB’s row
    12+12 single leg DL

    4 rounds
    8 Db’s hammer curl
    15 seated DB’s supinated grip row

    4 rounds
    8 + 8 single leg hip thrust
    20-30sec hanging arch heels to box

    4 rounds: 30sec on/ 30sec off
    - rope pull ups

  • 7.4.2023 Row Marathon Workout

    For time :

    42,195 km

    Omatoiminen

    Aika-arvio 3-4 tuntia. Kannattaa aloittaa erittäin rauhallisesti. Suositeltavaa on käyttää sykemittaria ja soutaa vihreällä sykealueella valtaosa matkasta. Viimeisen 30minuutin aikana voit antaa sykkeen nousta. Mukaan kannattaa varata energia juomaa 3-5 litraa, sipsiä, energia geeliä. Aloita näiden nauttiminen tasaisesti 15-20 minuutin välein koko harjoituksen ajan.