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

  • 8.8.2022 Warmup Workout

    3 Rounds:

    400m Run
    1000m Bike

    ...into

    1:00 + 1:00 Couch Stretch
    1:00 + 1:00 Hamsting Strect

  • 8.8.22 Workout

    SKILL 2/6

    10min skill of your choice

  • 40min for quality (A,B,A,B.....) Workout

    A: row 5min
    then 3 rounds
    10 Front squat (15/20kg)
    10 Ring row
    10 hollow rock

    B: bike/ski 5min
    then 3 rounds
    10 Overhead squat (15/20kg)
    10 push up
    10 arch rock

  • Fitness Workout

    A.
    Clean technique, 10 min emom:

    5 x Hang power clean

    B.
    Complete as many rounds and reps as possible in 3 minutes of:
    5 Dumbbell ground to overhead
    5 Burpee Box Jump-Overs/step overs
    5 Knees to elbows or 10 weighted sit-ups
    Rest 3 minutes between sets, and complete a total of three sets.

  • Fitness Workout

    Raakarinnalleveto riipusta

    3-3-3-3-3-3-3-3 (nousevat painot)

    4 kierrosta

    10 x Goblet kyykky
    10 x Lisäpainovatsat
    50 x Tuplat tai 100 x sinkku

  • Quality Work 07-08-2022 Workout

    3-5 rounds

    45m Sled Push (light)
    5/side KB Windmills
    5/side Lateral KB Swing (light!!!)
    Easy walk/jog :30

  • Strength 07-08-2022 Workout

    Triset x 3 work sets!

    Wide Grip Pull-Up x max reps
    Rest 1:00
    Barbell Curls x 10 reps
    Rest 1:00
    DB Front Raise x 10 reps
    Rest 1:00

    Pull-Ups: Self or partner assisted as needed. Scale to get at least 5 reps per round.

  • 070822 Sunnuntai Workout

    HERO WOD

    Ulko-wod

    "Tumilson"
    8 rounds for time
    200m run
    11 DB burpee deadlift 2x22,5/15

    Hero-tunti toimii 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.

  • ”Tiiriö” Workout

    ”Tiiriö”

    400m Juoksu
    40 Kahvakuula heilautus
    600m juoksu
    60 Kahvakuula rinnalleveto ja työntö
    800m Juoksu
    80 Kyykky
    1 mile Juoksu

    Suositteleme painoliivin käyttöä

  • 27.7.2022 Workout

    MEDIUM+ WEEK 9/14

    WARM UP kesto yht. n.15min
    1-2 rounds:

    2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

    3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

    5-10 KNEELING SIDE PLANK CLAMSHELL

    --

    2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
    2x M S CL Blw Chst + M S HIP CL + M S CL
    2x3 PANDA PULL & CL
    2x HIP CL + CL Abv Kn + CL Blw Kn + CL
    1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

    SN BAL + OHS
    3[1+1]@90-94% sn-% pal 2min

    --

    SN *Pause At The Knee
    6x1@80-84% pal 2min

    BS
    *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
    3x5@75% pal 2min

    --

    CL PULL
    3x2@90-94% pal 2min

    ACCESSORIES 3 rounds (OpenGym alue)

    5+5 STANDING HIP FLEXOR RAISE, DB
    MAX REPS NORMAL GRIP CHIN UP, vastaote
    5+5 BULGARIAN SPLIT SQUAT, BB front rack