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

  • 20.12.2022 Front Squat Strength

    Build To a 1 RM

  • 20.12.2022 Warmup Workout

    30s KB Lat Smash ( each )
    30s Banded Ankle Stretch ( each )
    30s KB Calf Smash ( each )
    30s Banded Pass Trough

  • Row TT Workout

    1000m row for time
    - all out effort

  • Torstai 15.12.22 BASIC Workout

    Treeni 2
    Warm Up
    2 rounds
    1:30 cardio
    3+3 lunge elbow strech
    3 inch worm with push up
    5 dynamic squat strech
    5 deadlifts
    5 shoulder press
    5 pause back squats

    Strenght
    Back Squat 3x8 reps @moderate heavyish, building in weights
    Shoulder Press 3x8 reps @moderate weights, building in weights
    rest 2-3 min bwn sets

    Accessory Work
    3 sets (eli kiertävänä harjoitteena)
    10+10 Bulgarian Split Squats (only bodyweight)
    10+10 Seated Single arm Press with 1 db
    20-30 alt leg v-ups
    rest 2-3 min
    4 henkilöä voi olla saman taso penkin kanssa, niin et kaks tekee kerralla kyykyt ja pressit jonka perään vatsat, sit toinen pari joka just huilas. vuorotellen näin mikäli tarve.

  • Conditioning Workout

    Partner wod

    Amrap 10 mins
    Partner A : 15/12 cal row
    Partner B : 12 alt. Dumbell Hang Snatch + 6 perfect Push up

    Change when both completed the task!

    3 mins rest

    Amrap 10 mins
    Partner A : 15/12 cal row
    Partner B : 12 box jump + squat on top

    Change when both completed the task!

    3 mins rest

    Amrap 10 mins
    Partner A: 15/12 cal row
    Partner B: 12 T2b

    Change when both completed the task!

  • 15.12.2022 Swim or Run or Both Workout

    Swim

    Warm Up

    50-100

    Main Swim 17 x 75m

    Rest 1:00 between

    Cool Down

    50 - 100m

  • Zachary Tellier muokattuna Workout

    Aikaa vastaan:
    10 calories assault bike
    _
    10 calories assault bike
    25 etunojapunnerrus
    _
    10 calories assault bike
    25 etunojapunnerrus
    50 maastaveto 15kg
    _
    10 calories assault bike
    25 etunojapunnerrus
    50 maastaveto 15kg
    100 istumaannousu
    _
    10 calories assault bike
    25 etunojapunnerrus
    50 maastaveto 15kg
    100 istumaannousu
    150 venäläinen vatsalihaskierto 10kg kk

  • 14.12.2022 BasicWod Strength

    Deadlift

    2 x 5
    2 x 3
    2 x 2

    Lift Every 3:00

  • Tiistai 13.12.22. BASIC Workout

    Viikko 50
    Treeni 1
    Warm up
    4x45s on / 15 s off cardio
    band pulls + banded hip activation

    Sitten liikelämppää
    Long Cardio
    Part 1
    3 rounds
    8-12 box jump, step down
    1 min row
    12+12 suitcase deadlifts

    Part 2
    3 rounds
    8-12 db hang power clean&push press
    1 min ski / run
    16-24 air squats

    Part 3
    3 rounds
    6-8 burpees
    1 min air bike / bike erg
    8-12 hardened ring row (vastaotteella)

    rest 2 min bwn "Parts"

  • 10.12.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    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