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

  • RC 190324 Strength Strength

    EMOM 10
    Power snatch + Hang snatch
    start from 70% and add if it feels ok

  • PT Group TI 19.3. klo 10 Workout

    LÄMMITTELY
    2 x 40s./20s.
    1. Syväkyykky + rangan kierrot
    2. Päinmakuulla jalka sivulla 90 - lonkan sisäkierto
    3. Lonkankoukistaja venytys käden kurotuksella - takareiden venytys
    4. Lähentäjän aktivointi
    5. Seisten polvennosto - lonkan pyöräytys vaakaan - lantion kääntö
    6. Kasakkakyykky
    7. Polven koukistus päinmakuulla

    VOIMA
    3 kierrosta
    A) Bulgarialainen askelkyykky etujalka korotettuna x 8/jalka
    B) Yhden käden rengassoutu ylävartalon kierrolla x 8/käsi

    CORE TABATA
    Tabata 1
    1. Hollow hold
    2. Pyöräily selin

    Tabata 2
    1. Lankussa pieni liike
    2. Päinmakuulla vastakkaiset raajat ylös

  • 19.3.2024 Intervals Workout

    4 Intervals

    A1. AMRAP 4:00
    6 KB Hang clean and jerks @ 2 x 24/16kg
    12 Burpee box jump overs @ 24/20″
    18/14 (cal) Echo Bike

    – Rest 4:00 –

    A2. AMRAP 4:00

    Buy-in: 500m Row
    +
    12 – 9 – 6 – 3*
    KB front squats @ 2 x 24/16kg
    Strict handstand pushups
    * IF you finish the round of 3s, Row for distance in the remaining time

    – Rest 4:00 –

    Flow. A1 – A2 – A1 – A2

  • 19.3.2024 Workout Warmup Workout

    Warm-up
    8:00 Air bike @ easy ( + 3:00 progressive*)
    * Build up pace each minute on the final 3-minutes
    +
    2 rounds
    10 Scapula push-ups
    4 Tension swings + 4 Kipping knee raises
    10 Plate squats**
    ** Hold a plate in front of your body w/ slightly bent elbows to work on depth and balance on your squat
    +
    2 Rounds
    4/direction Tall kneeling KB halo
    4/side Single arm cross body KB deadlift
    4/side Arm to arm KB Russian swing
    4/side Single arm KB hike clean
    4/side Single arm KB windmill
    4/side Single arm KB front rack squat
    +
    6-minute EMOM
    1) 4 KB clean and jerks + 4 Burpee box jump overs
    2) Echo Bike @ steady
    3) 4 KB front squats + 2-4 Strict handstand push-ups

  • 18.3.2024 BasicWod Workout

    EMOM 40

    Minutes 1-10 : Bike Erg @ HR Zone 3
    Minutes 11-20 Alternating : 20 KB Swing & 14 Box Step-Ups
    Minutes 21-30 : Row @ HR Zone 3
    Minute 31-40 : Alternating : 30 Single Unders & 15 Sit-Ups

  • EasyWOD 18.3.2024 Workout

    Voima
    E3MOM, 4 rounds
    12 steps goblet walking lunge

    WOD
    AMRAP 10:
    12 air squats
    10 up downs
    8 ring row

  • 18.3.2024 Workout Warmup Workout

    1:00 Air bike @ easy pace
    0:30 Air bike @ moderate pace
    0:20 Air bike @ harder pace
    0:10 Air bike @ hardest pace

    Rest 0:30

    1:00 Row @ easy pace
    0:30 Row @ moderate pace
    0:20 Row @ harder pace
    0:10 Row @ hardest pace

    Rest 0:30

  • Unbroken Endurance Cup - Test 2 Workout

    ”Kuin mummo lumessa”

    20km Ski for time
    Do 5 Burpees in every 2 min.

    Start with ski.
    Time cap 99min

  • Auran Skills Workout

    Tuplahypyt,köysikiipeily&ttb🤩

  • Shoulder Health & Mobility Workout

    3-4 rounds, 10 reps each:
    - Downward Dog To Toe Tap (1=1)
    - DB Sidelying Shoulder External Rotation (light)
    - SA KB Bottom Up Press (light)
    - 90° Arm External Rotation Stretch w/ Stick
    - Banded Face Pulls + Rotation
    - Scapula Push-up
    - Kneeling Thoracic Reach + Rotation
    - Banded Scapular Pull Down
    Take it easy and rest as needed. Focus on control and quality movement!!!