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

  • Extra Credit 24-09-2021 Workout

    Banded Facepull-apart: 4 x 15-20. Rest 60s.
    +
    - Global Foam Roll Pecs x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Extra Credit 10-10-2022 Workout

    Plate Egyptian Shoulder Rotation
    3 x 6-8 each. Rest 60s
    +
    - Scorpion Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Conditioning 01-07-2023 Workout

    PARTNER WORKOUT
    AMRAP x 24 MINUTES
    60/50 Cal Bike/Row/Ski
    30 Synchro V-Ups or Tuck-Ups
    60 Russian KB Swings
    30 Synchronized KB Goblet Alt. Lunges

    RPE 7

    *P1 works while P2 rests, except V-ups/Tuck ups and lunges together. Split Cal and Russian Swings as needed.

  • Strength 30-01-2022 Workout

    Superset x 3 rounds!

    Single Leg RDL + Reverse Lunge x 6-8 each.
    Rest 60s.
    Banded Bent Iso Row x 12-15 each.
    Rest 60s.

  • Extra Credit 08-12-2021 Workout

    Single Arm Banded Pushdown: 3 x 15-20 each. No rest.
    +
    - 45 Degree Half-Kneeling Hip Flexor Stretch
    - Scorpion Stretch
    - 5 Parasympathetic Breaths in each position (6s inhale + 1s hold + 6s exhale + 1s hold)

  • Easy Endurance Workout

    5-6rounds:

    90s ON 30s Off
    1) bike
    2) row
    3) ski
    4) echo / or run

  • La 31.8.2024 penkki2 Strength

    1lankun penkki 5x3x80%
    -3s stopit

    Ylileveä penkki 3x12x60%
    -2sormenmittaa normiotetta leveämpi

    Vipunostot sivuille istuen 5x10
    -raskas, mutta tekniikan ehdoilla

    Leuanveto, vastaote 5x5-8 TAI Ylätalja, vastaote 5x12-15

  • Build it Workout

    14-12-10
    Incline dB row
    20sec ring row top hold

    14-12-8
    Hip thrust
    Ring facepull

    20-15-10
    Banded pull down
    20-30sec sl glute bridge hold

    Tabata bicep curls

  • Voima - Lauantai Workout

    VIIKKO 4, HARJOITUS 3

    LÄMMITTELY

    15min laadukkaasti ja minimaalisella levolla

    45s soutu tai pyörä
    10+10 yhden käden kahvakuulamaastaveto
    10+10 yhden käden pystypunnerrus
    8+8 askelkyykky taaksepäin
    5 maastaveto (nouseva kuorma)

    __

    VOIMA

    Maastaveto
    5x3 @RPE 8-9
    -2min lepo sarjojen välissä
    - dead stop vedot, eli tanko pysäytetään maassa

    Pystypunnerrus
    3x6 @RPE 8-9
    -2min lepo sarjojen välissä

    Yhden jalan romanialainen maastaveto kahdella käsipainolla/kahvakuulalla
    3x10/10 (raskas)
    -1-2min lepo sarjojen välissä

  • Perjantai 30.8.24. FN Workout

    Warm Up
    Speed Ladders + Mobility Drills for 10 minutes
    then check tgu and get warm up lifts

    Strenght
    KB/DB Tgu 4+4/3+3/2+2/1+1 reps with light to mod/heavy weight
    rest 2 min bwn sets

    Part 1
    2 rounds
    2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
    12/12 banded side steps
    12/12 single arm db oh lunge walking steps @light/mod weight

    Part 2
    2 rounds
    2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
    12/12 single arm seated press
    12/12 single arm kb/db hang snatch

    Part 3
    2 rounds
    2 min cardio work, ota 1x10-15s kevyt spurtti jossain kohti
    12/12 half kneeling trunk twists
    24 bicycle crunch