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

  • Friday Accessory work Workout

    3 rounds

    10+10 half kneeling pallow press (controlled, pause 1 sec)
    :40 Side Plank Hold R/L
    10+10 birddogs (controlled, pause 1 sec)
    rest 1-2 min

  • Friday Metcon Workout

    Metcon
    3-4 rounds total
    A.250/220m of fast rowing + 20+20m sandbag carrying on R/L Shoulder
    rest 2 min
    B.250/220m of fast ski + 4-6 sandbag over shoulders (alt time right/left)
    rest 2 min

    Score is total time of all intervals
    target 1.45-2.00 of each interval.

  • 29.1.2021 Russian Deadlift Workout

    Maastaveto 6 x 5

    30 min Bike Ergo kevyesti.

  • Onsdag 24/2 2021 Workout

    20min amrap
    X unbroken Wall balls*
    10 Burpees
    30sec side plank/each side
    *chose a number at the start of the workout and stick to it.
    You have to keep it unbroken.
    If you have to break up a set, rest and start over from the beginning of the set.

  • Wod, uimahallin parkkis Workout

    Aikaa vastaan:

    3kierrosta:

    20 rive+työntö
    20 askelkyykkyä (40x yhteensä)
    100m farmarikävely

  • Hang clean & split jerk Strength

    Hang clean & split jerk
    5x2 paino 80-85%
    5x3 paino 70-75%

  • Hang clean & split jerk emom 10 Strength

    Emom 10
    1 Hang clean + split jerk

    Painot 10% sisällä omasta maksimista

  • 4 rounds 60 reps Workout

    4 rounds:

    30 cal bike
    20 air squat
    10 push press 50/32.5kg

    2 min rest between rounds

  • Extra Credit 24-02-2021 Workout

    Single Leg Banded Hamstring Curl: 3 x 50 each. Rest as needed.
    +
    - World's Greatest Stretch x 10 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Tempaus (Treeni 1) Workout

    Lämmittely: Rangan rullaus, avaukset kylkimakuulta, lantion ja lonkan avaaminen selin makuulta. Painokiekon yli askellus, halo painokiekolla, askel, kierto, työntö painokiekolla. Tee kutakin liikemallia 5-10 toistoa / puoli, 2 kierroksen ajan. Nosta lämpöjä 2-5 minuutin ajan koneella.

    • Tempaus tangolla nivuselta 30-50% 4x6, palautus 1-2 min
    • Tempaus riipusta kyykkyyn 40-60% 4x2, palautus 3-5 min
    • Tempauksen allemeno 40-60% 4x1, palautus 3-5 min

    • Kuminauhalla vastustettu takakyykky 4x2-3 60-80%, palautus 3-5 min
    • Pudotushyppy, hyppy 4x3
    • Etuheilautus kuminauhalla vastustettuna 4x8