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

  • VKO6 Treeni 1C Workout

    3 kierrosta
    10/10 DB external rotation
    10/10 single arm DB floor press
    10 hollow rocks

  • VKO6 Treeni 1B Strength

    Leuanvedot ja pressit

    EMOM10

    Vuorominuutein
    4 leuanvetoa
    4 pystypunnerrusta

    *Leuanvedoissa voi olla lisäpainoa,
    Sarjoissa saisi olla noin 2 toistoa varaa.
    *molempia viisi sarjaa

  • VKO6 Treeni 1A Workout

    Työntötekniikkaa

Etsi päivän raskas paino kompleksiin:

    1 raaka rinnalleveto
    1 rinnalleveto kyykkyyn riipusta
    1 ylöstyöntö saksiin

    • Perään - Ota 10-20% painosta pois ja tee:

    EMOM8
    1 raaka rinnalleveto + 1 ylöstyöntö saksiin

  • Core Shoulder Carry Workout

    x min Continues effort (choose between 10min...15min)

    30m Filly Carry
    12 Alternating Oblique Raises
    8 Ring Rows (Hold 1sec at the top)
    30m Filly Carry
    4 Strict Toes to Rings
    2 (Hallow Body) Wall Walks

  • Vierumäki extra Workout

    [Warm up]

    1000m run at easy pace
    100m sprint
    800m run at easy pace
    100m sprint
    600m run at easy pace
    100m sprint
    400m run at easy pace
    100m sprint
    200m run at easy pace
    100m sprint

    This is a part of running wod by Chris Hinshaw, named: HOP SCOTCH

    • The original session is a serious test of endurance.
    • Focus on the 100m sprints, but keep your efforts to 90% to retain your running form
    • This session should be performed as its own session

  • 6.2.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • BIKE ERG 90 MINS Workout

    Bike ERG for 90 mins.
    (Cals)

  • AMRAP 25min. Workout

    Buy-In 75/60 cal Air bike

    And then...

    Max Rounds with Time Remaining:
    1 Round of "Chest To Bar Cindy"
    30 Double Unders
    5 Power clean (60/40kg)

    1 Round of "Chest to Bar Cindy":
    5 Chest to Bar Pull-Ups
    10 Push-Ups
    15 Air Squats

  • Shoulder Press 4x5 Strength

    4x5
    0/1/0/1 / 3min

  • Backsquat box tempo 4x12 Strength

    3/0/3/0
    4x12 / 2:30
    50-60%