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

  • Päivän treeni 4.6 Workout

    LÄMMITTELY
    Aktivointi ja availut kuminauhalla

    VOIMA CIRCUITIT
    A) 3 x 40s./20s.
    1. Vaakasoutu
    2. Punnerrus
    3. TGU istumaan

    B) 3 x 40s./20s.
    1. Dippi
    2. Penkkipunnerrus pallon päällä
    3. Voimapyörä renkailla

    Loppu jumppa
    Amrap 7
    2 x porrasnousu
    8 Air squat
    8 Push press

  • Conditioning Workout

    3 rounds:
    20/16cal Ski
    10 Sandbag Over Barbell (armpit height)
    - Rest 1:1 btw each round.

  • Extra Credit 31-05-2022 Workout

    • Pigeon Pose - 60s each
    • Scorpion Stretch - 60s each
    • Lizard Pose - 60s each
    • Prayer Stretch - 60s
    • Adductor Rock back Stretch - 60s each (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Accessories Workout

    3-4 rounds for quality:
    10/10m Double Kettlebell Filly Carry (mixed rack / suitcase carry), pick load
    20 Kettlebell Russian Twists, pick load
    5 Strict Pull-ups
    20 Barbell Bicep Curls, pick load

  • 2.6.2022 Basic Workout

    EMOM 16

    1 Min : Bike 12/9 Calories
    2 Min : 5 - 8 Strict Pull Ups
    3 Min : 10 - 15 Push Ups
    4 Min : Rest

  • Rowing and Turkish get-ups Workout

    5 rounds for time of:

    • Max calorie row in 60-seconds
    • 50-lbs/40-lbs Turkish get-ups

    Each round complete a total of 40 reps (or calories). E.g. If you row 25 calories complete 15 TGU’s that round. If you row 30 calories complete 10 TGU’s that round.

  • Partner Conditioning Workout

    10 rounds w/ partner (5 each):
    10/8cal AB
    6 Burpee Box Jump Overs 60/50cm

  • Dynaaminen liikkuvuus Workout

    🐊⚘🦖🌱🦕

  • Saturday 28.5.22. Workout

    Warm Up
    2 rounds
    2 min rowing
    10 hr push up + shoulder taps 1/1 on top of each rep
    5 kang squats
    10m inch worm
    10m crab walk
    10m tin soldier walk
    15 hollow rocks
    15 supermans

    Strenght "Superset"
    4 sets
    Stiff-legged deadlift X 10/8/6/6 REPS EACH SIDE (yhden jalan mave, painot sen mukaan et liikepuhtaus säilyy, arvion miehet 30-50 ja naiset 25-35kg)
    rest 1 min
    Floor press x 6-8 reps (2 toistoa pankissa aina, kontrolloi alaslasku vaihe, ota vaikka pysäytyksellä.) Jumppamatto poikittain lapojen alle tekee mukavammaksi.
    rest 2-3 min

    Accessory Work
    3 rounds
    6+6 weighted cossack squats
    8+8 banded half kneeling trunk twist with pause 2s
    10+10 single arm db row
    100m farmers walking
    rest 1 min bwn round

    3 rounds
    8-12 barbell reverse curl + strict press (hauiskääntö myötäotteella ja hallittu tiukka pystyp.
    8-12 french tricep turns with barbell (lay on bench, laita hieman tankoon painoa 20-25 kg naiset ja 30-35kg miehet
    8-12 hammer turns with dumbbells
    rest 2 min

    2 rounds
    12-15 barbell wrist curls
    12-15 barbell reverse wrist curls
    rest 1-2 min

  • Pull power Workout

    4x
    7 Push Ups (kip/butterfly, do UB)
    +
    5 Strict Pull Ups
    Rest 2 mins between efforts