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

  • VKO12 Treeni 2A Strength

    Maastaveto

    6 x 6

    *Kaikki sarjat samalla painolla
    *Sama paino kuin edeltävällä viikolla.
    *Sarjat 2 minuutin välein

  • Deadlift 3-2-1-3-2-1 Strength

    Deadlift 3-2-1-3-2-1

  • WOD Workout

    Total reps of;

    60s Max Calories Row / Ski
    Rest 60s
    60s Max Reps Strict HSPU or Push-ups
    Rest 60s
    60s Max Reps Double Unders
    Rest 60s
    60s Max Reps Renegade Rows @22,5/15kg
    Rest 60s
    60s Max Reps Alt. DB Snatches @22,5/15kg
    Rest 60s
    60s Max Reps C2B Pull-ups
    Rest 60s
    60s Max Calories Row / Ski

  • Penkkipunnerrus 23.3 Strength

    Pwnkkipunnerrus 5 x 5

  • REST DAY Workout

    Lepopäivä- mitäpä teit?

  • BASIC CONDITIONING IF YOU DO 21.3 ON FRI Workout

    90 minutes of basic conditioning
    HR @ 70-75%
    IF YOU DO 21.3 ON FRIDAY

  • Thursday Optional Cardio or Rest Day Workout

    RUN
    Warm Up
    2 rounds
    50 marhing (polvennostot paikallaan vuorojaloin)
    5 dynamic squat strech
    20 shoulder taps on push up plank
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Hip flexor / side streching

    Metcon
    5 min from easy to moderate speed
    3x 30s fast run / 30s easy run
    2 min walking (total time 10 min on this point)
    then to main part :
    5 min moderate = light run
    2.5 min easy run = jog
    4 min moderate = light run
    2 min easy run = jog
    3 min moderate = light run
    1.5 min easy run = jog
    total time on this point 28 minutes
    5 min from easy to walking

    total time for workout 33 minutes.

    Mobility for today
    10 cobra to downdog
    2+2 min pigeon pose strech

  • Warm up, strength and WOD Workout

    3 rounds
    10/8 cal bike or row
    10 lightweight Wallballs
    10 passthroughs

    Core strength
    E2MOM x 5
    15 weighted sit ups
    30 Russian twists with DB

    WOD
    AMRAP 14:00
    Max Calorie Row or bike

    Every 2 Minutes [Starting at 0:00]:
    7 Toes to Bar
    7 Push Press 95 / 65 lb
    7 Front Squats 95 / 65 lb

  • Onsdag 24/3 2021 Workout

    Three sets for max reps of:
    60 seconds of Wall Balls
    60 seconds of Kettlebell Swings
    60 seconds of Dumbbell Box Step-Overs
    60 seconds of Strict Handstand Push-Ups
    60 seconds of Rowing (for Calories)
    Rest 3 minutes

  • At home program - Day 22 Workout

    Warm up

    Shoulder /arm circles
    T spine rotations
    Rack/waiters walks

    Part A

    5 sets

    3-7 push press plus eccentric

    Try to increase reps from last week

    Part B

    AMRAP 6 min

    5-10 diamond press ups
    5-10 Rows/ pull ups

    Part C

    2-3 sets

    Continuous rolling plank starting with 5 sec side-front-side
    Increase by 5 seconds until you can get to 30 seconds or failure

    2min rest