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

  • 311021 Sunnuntai Workout

    HERO WOD

    "Jack"
    20min AMRAP
    10 push press 52,5/40
    10 KB swing 24/16
    10 box jump 60/50

    Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

  • Shoulder/Scapular Strenght and Stability Workout

    3 rounds:
    10 Dual DB Seated Arnold Presses
    10 Sidelying shoulder external rotations w/ DB
    10 Scapular Push-ups
    10 DB Lateral Raises
    10 Banded Scapular Pull Down
    - Choose weight, go light, focus on movement
    - Rest as needed

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

  • Conditioning Workout

    EMOM 20:
    Min 1: 12/10cal Row
    Min 2: 10-15 GHD Sit-ups
    Min 3: 12/10cal Ski
    Min 4: 30-50 DU
    MIN 5: Rest

  • Kunto Strength

    AMRAP8
    12 Askelkyykky eteen vuorojaloin
    10 Istumaannousu
    8 Burpee

  • Tempaus Strength

    4x2 @80%

  • Voimatempaus + allemeno Strength

    3x 3+3

  • 301021 Lauantai Workout

    Deload week

    Partner workout
    For time
    40 medball squat clean 20/14
    40 pull-up
    200 double under
    1800/1500m row
    200 double under
    40 push-up
    40 medball squat clean 20/14

    Shared repetitions with partner

  • Gymnastics strict strenght 3 Workout

    4 rounds for quality
    1) 4 tempo pistols e/s
    4 - 0 - X - 2
    use weight if you can
    (put your foot on the floor b/w reps)
    rest 30s. min
    2) 1 strict t2b straight in to 2 kT2B
    rest 30s. min
    3) 3 Paoli low bar MU

  • Halloween Chipper Workout

    10 Burpee
    31 Box Jump
    10 Burpee
    31 Wall ball
    10 Burpee
    31 Pull up
    10 Burpee
    31 Push Ups
    10 Burpee
    31 KB Swing
    10 Burpee