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

  • Thursday Optional Cardio or Rest Day Workout

    RUN
    Warm Up
    2 rounds
    50 marhing (polvennostot paikallaan vuorojaloin)
    5 dynamic squat strech
    20 shoulder taps on push up plank
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Hip flexor / side streching

    Metcon
    5 min from easy to moderate speed
    3x 30s fast run / 30s easy run
    2 min walking (total time 10 min on this point)
    then to main part :
    5 min moderate = light run
    2.5 min easy run = jog
    4 min moderate = light run
    2 min easy run = jog
    3 min moderate = light run
    1.5 min easy run = jog
    total time on this point 28 minutes
    5 min from easy to walking

    total time for workout 33 minutes.

    Mobility for today
    10 cobra to downdog
    2+2 min pigeon pose strech

  • Warm up, strength and WOD Workout

    3 rounds
    10/8 cal bike or row
    10 lightweight Wallballs
    10 passthroughs

    Core strength
    E2MOM x 5
    15 weighted sit ups
    30 Russian twists with DB

    WOD
    AMRAP 14:00
    Max Calorie Row or bike

    Every 2 Minutes [Starting at 0:00]:
    7 Toes to Bar
    7 Push Press 95 / 65 lb
    7 Front Squats 95 / 65 lb

  • Onsdag 24/3 2021 Workout

    Three sets for max reps of:
    60 seconds of Wall Balls
    60 seconds of Kettlebell Swings
    60 seconds of Dumbbell Box Step-Overs
    60 seconds of Strict Handstand Push-Ups
    60 seconds of Rowing (for Calories)
    Rest 3 minutes

  • At home program - Day 22 Workout

    Warm up

    Shoulder /arm circles
    T spine rotations
    Rack/waiters walks

    Part A

    5 sets

    3-7 push press plus eccentric

    Try to increase reps from last week

    Part B

    AMRAP 6 min

    5-10 diamond press ups
    5-10 Rows/ pull ups

    Part C

    2-3 sets

    Continuous rolling plank starting with 5 sec side-front-side
    Increase by 5 seconds until you can get to 30 seconds or failure

    2min rest

  • Clean workout Strength

    5 sarjaa
    Hang clean + Low hang clean + clean
    60-70 % omasta maksimista

  • 4 min x 4 Workout

    Every 4 min x 4 (16 min)

    12 cal row
    6 push press 50/32.5kg
    10 v-ups
    8 db snatch 25/16kg

  • OFF-SITE WORKOUT - Holds Workout

    5 rounds:

    ME Wall sit hold
    1min rest
    ME Hollow hold
    1min rest

    WARM-UP:

    EMOM9

    1: 20sec Wall sit + 10-15 Air squat
    2: 10-20sec Hollow hold + 20/20sec Supine pigeon pose
    3: 30/30sec Deadlift quad stretch

  • VKO12 Treeni 1B Workout

    Takakyykky

    A)
    
Tee nousevin painoin päivän raskas sarja
    1 x takakyykky

    Tulos: paino

    B)
    
Laske tästä painosta 70% ja yksi maksimitoistosarja

    Tulos: toistomäärä

  • Need More Stamina Part 3? Workout

    7 rounds:
    15/ 12 cal row
    12 bar over burpee
    9 hang power clean

    Rest of time do deadlift. Result is the reps of deadlift.

    RX 60/ 35 kg

    Work time 20 minute.

  • Turkish Get-Up 5RM Strength

    5 reps as heavy as possible with good form