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

  • EMOM x 16 Workout

    CONDITIONING

    EMOM x 16 (4 rounds)

    1) 1-2 Rope Climb
    2) 3-6 Sandbag/D-ball Ground to Shoulder
    3) 15/10cal Airbike
    4) rest

    RPE 3 to 4, not all out

    Target: pick a rep scheme and loading you could continue for 2+ more rounds.

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    5-10min Banded March to Plates video

    RPE 3 to 4

  • WOD Workout

    2 rounds of :
    Max rep Push up in 2 mins
    rest 2 mins
    Max rep sit up in 2 mins
    rest 2 mins
    Max rep kipping pull up in 2 mins
    rest 2 mins (optional: ring row )

  • Mobility WOD Workout

    Mobility WOD kehittää liikkuvuutta ja toimii erinomaisena kehonhuoltotuntina.
    Tunnilla hyödynnetään rullia, palloja ja muita apuvälineitä kehon mobbailuun, lisäksi käytetään staattisia ja dynaamisia täsmävenytyksiä avaamaan ja helpottamaan kehon jännitystiloja.

    Tänään keskitytään selkärangan liikkuvuuteen.

  • Endurance WOD Workout

    In teams of 2 for 40 minutes:

    Ski. Every three minutes both perform 12 med ball cleans and 15 sit ups.

    Share the work. One skis, one rests. Results is the total meters skied.

  • Ma 2.12.2019 Sali: Kyykky Strength

    Kelkka omapaino x 10 eestaas
    Etuheilautus 3x15-25
    Lankku 3x1min (em.liikkeiden järjestyksellä ei ole väliä)

    Kyykky 5x75%, 8x65%, 12x55%
    SitUps 3x20

  • 4.12.2019 Workout

    AMRAP 3:
    9/6 Calorie Ski
    12 Power Snatches 42,5/30kg

    Rest 3 Minutes

    AMRAP 3:
    9/6 Calorie Ski
    8 Power Snatches 52,5/40kg

    Rest 3 Minutes

    AMRAP 3:
    9/6 Calorie Ski
    4 Power Snatches 60/42,5kg

    Rest 3 Minutes

    AMRAP 3:
    9/6 Calorie Ski
    2 Power Snatches 70/50

  • Extra Credit 05-12-2019 Workout

    Banded Glute Bridge: 3 x 10. Rest 60s.
    - squeeze glutes for a 1 count at top of each rep
    Then,
    Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

  • Shoulder press Strength

    Shoulder press 3 x 1

  • 4.12.2019 Workout

    3 Sets

    7+7 Single Arm Dumbbell Bench Press
    7+7 Single Arm Dumbbell Bent Over Row