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

  • Strength Workout

    Dip Practice
    - Rings
    - Between Boxes

    The goal today is to practice and work on quality dips. Exact numbers of reps and sets are not the key today.

  • Päivän treeni 27.11 Workout

    LÄMMITTELY
    2 x 50s./10s.
    • Lonkan ojennus kumppari
    • Lonkan loitonnus kumppari
    • Lapsen lepoasento - punnerrus
    • Ylivienti kumpparilla
    • Luisteluloikat

    KESTÄVYYS
    Amrap 32
    00:00-15:00
    5-10 burbee - boksin/stepperin ylitys
    10 (5+5) Yhden käden rive kk
    10 Rengassoutu
    10 Lankussa jalkojen avaus

    Lepo 15:00-17:00

    17:00-32:00
    12 Air Squat
    12 Painon kierto alhaalta ylös
    2x Porraskävely levypainon kanssa
    12 Pystypunnerrus

  • Plank Workout

    For time:
    Accumulate 5min of Plank Hold

  • EMOM 12 Workout

    Odd: 10m Walking Lunges w/ DB 20/15kg (only 1 DB, you can carry it anyway you choose)
    Even: 10-15 Burpee Over DB

  • WOD 23.11.2021 Workout

    10 min AMRAP
    8 burpee box jumps 60cm/50cm
    8 C2B
    8 T2B
    8 pistol squats alternating

  • Ke 29.9.2021 kisa: maastaveto Strength

    Maastaveto 5x1x80%
    -joka sarjan jälkeen linkkarit x 10

    Tekniikkavedot 3x8x35%
    -joka sarjan jälkeen pendlay row x 5 (sama kuorma)

    Core-jumppa:
    -lankku 1min
    -sivutaivutukset 20+20
    -lankku 1min
    -situps 20
    -lankku 1min

  • Gymnastics strict strength 3 Workout

    EMOM 16
    1) 85 strict c2b pull ups
    2) 6 alt. weighted pistols
    3) 4-8 tempo HSPU
    6 s. down, kick up
    use deficit if can
    4) rest

  • CORRECTIVE ACCESSORIES 3 Workout

    4 rounds, rest 30s. b/w movements

    7 DB bent over row e/s
    8 DB 1-leg rdl e /s
    8 KB bottoms up press e/s
    @ AHAFA

  • Peruskunto Workout

    0-10min:
    2min Soutu + 12 Kasakka kyykky

    10-20min:
    2min Pyörä + 8/8 Tuulimylly

    20-30min:
    2min Kelkka + 6/6 Perfect stretch

    30-40min:
    8/8 Yhden jalan maastaveto
    10 Kepin pyöritys istuen

  • Extra Credit 22-11-2021 Workout

    • Biphasic Half-Kneeling Pec Stretch x 60s each side.
    • Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)