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

  • 3*3*21-15-9 Workout

    00.00-10.00
    3 rounds
    21-15-9
    Ski, cal
    KBS
    GHD situp

    10.00-20.00
    3 rounds
    Echo bike, cal
    Wallball
    Boxjump

    20.00-30.00
    3 rounds
    Row, cal
    DB Snatch
    Push up

    Rest remaining time what is left from 10min round

  • Amrap 12 Workout

    1-2-3....

    Box jump
    Db single arm snatch @22,5
    Cal ski
    Wallballs

  • 4 RFT Workout

    10 Chest to bar
    20 Sumo Deadlift High Pull

    30 sec rest after 1 round, 45 sec after 2, 60 sec after 3 round

  • Päivän treeni 16.5.23 Workout

    LÄMMITTELY & AKTIVOINTI
    2 kierrosta, n. 60s. /liike
    1. Jarruttava vatsarutistus kuminauhan kanssa
    2. Voimapyörä pallon kanssa
    3. Soutu
    4. Vatsamakuulla kuminauhan ylivienti
    5. Yhden käden lapapunnerrus seinällä / pallon kanssa käden pyöritys
    6. Pystypunnerrus kuminauhalla

    LIIKKUVUUS & VENYTTELY
    2 kierrosta, n. 90s./liike
    1. Seinällä toispolviseisonnassa käden avaus ja käden kierto
    2. Seinällä kädet niskan takana rangan taivutukset
    3. Foam rollerilla rangan ojennus+pyöristys
    4. Foam rollerin päällä käsien vienti pään viereen - palautus sivukautta
    5. Kuminauhan kanssa lavan/kyljen venytys

  • Tiistai 16.5.23. BASIC Workout

    Warm up
    2 rounds
    1.5 min cardio
    20m bear crawl
    10 walking lunges + strech
    10 air squats + 5 squat jumps
    20 shoulder taps on push up plank

    Metcon
    3 rounds
    1 min fast air bike or rowing
    10-15 wall ball shots
    alt time full round with partner

    Strenght
    Back Squat 5x5reps
    time cap 25 minutes, rest 2-2.5 min bwn sets.
    2-3 warm up sets and 5 x working sets with moderate heavy weights

  • 16.5.2023 Warmup Workout

    30s Banded Hamstring Stretch ( each )
    30s Push-Up to Down Dog
    1:00 Active Spiderman
    30s Calf stretch on Post

    2 Rounds :

    Run 400m
    Row 500m

  • 16.5.2023 "Jerry" Workout

    For Time :

    1 Mile Run
    2k Row
    1 Mile Run

    ( 20 - 30 )

    • For the first mile, let's aim for about 80-85% effort. We want to run fast but not so fast that we can't perform on the row.

    • For the row, aim to hold 5-10 second slower than your 2k time trial pace.

    • For the second mile, aim to ramp up your speed with each 400m

  • Weightlifting Workout

    A:
    Non contact squat clean + squat clean 3x1+1 @70%

    B:
    Squat clean + split jerk 3x2+1; 1+2 @80-85%

  • MUSCLE RUUVIKATU Workout

    Takakyykky 1rm

    Lisäpaino leuanveto 2rm
    Pystypunnerrus db tai kb istuen 3x6-8
    Gorilla soutu 3x10-12/käsi
    Rengaslankku 2-3max pito

  • OPTIONAL ACCESSORY Workout

    2-3rounds:

    15 hip extension
    30+30s side planks
    30-60s D-ball/sandbag hold