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

  • Pe 1.12.2023 kisa: pääliikkeet Workout

    Kyykky 1x95%

    Penkki 1x95%

    Maastaveto 1x90%

  • Skill & Conditioning Workout

    EMOM 10:
    Odd: 10/8cal AB
    Even: 10 Pull-ups

  • Back squat 10-8-6-4-2 reps Strength

    Back squat 10-8-6-4-2 reps

  • Conditioning Workout

    Partner wod ( You GO, I GO)
    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell Squats @2x22,5/15kg

    Rest 3 mins

    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell burpee@2x22,5/15kg

    Rest 3 mins

    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell box step up@2x22,5/15kg

  • 2.12.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • 8.12.2023 Back Squat Strength

    Back squat

    8 @ 68-72% (3 RIR)
    6 @ 72-76% (3 RIR)
    6 @ 74-78% (2 RIR)
    4 @ 80-84% (2 RIR)

    Rest 3 to 4-minutes between sets

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    20-30min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    EMOM x 32-40
    1) bike
    2) 1-3 rope climb/ or peg board
    3) bike
    4) 20-50 DU
    Not too fast, just move!!!
    PK 1-2, not too FAST !!!

    COOLDOWN
    20-30min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

  • Plyometrics & Bodybuilding Workout

    Plyo recovery 2_3min

  • 3.12.2023 PK Workout

    100 Minutes

    10 Minutes Any Machine @ HR Zone 1
    1 Seated Legless Rope Climb
    4 - 6 Strict HSPU

  • High Camp: Metcon fun Workout

    In pairs, both working
    21-15-9 cal row + DL 100/70
    Rest 2 min
    9-12-15 cal Row + Push jerk 60/45
    Rest 3 minutes
    9-6-3 cal Row + Thruster 50/35
    Score is total time minus the 5 min total rest