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

  • "OPEN GYM WORKOUT" Workout

    OPTION 1.:

    A.
    2-3 rds:
    6-9 cal Air bike
    10 Air squat + 5 Push ups
    10 Sit ups + 5 Active shoulders

    Mobility:
    - Lunge complex
    - Up & down dog
    - Pigeon strerch
    - Couch stretch
    - Shoulder pump

    1 rnd: (Hard)
    12/9 Air bike
    12 wallball
    12 Toes to bar

    B.
    AMRAP 20min.:
    12/9 Air bike / (Row)
    12 Wallball (20/14lbs)
    12 Toes to bar

    OPTION 2.:

    A.
    Row/Run/Bike/Ski
    Warm up:
    5min. Easy + 3x30s.hard/30s.rest
    + stretch

    B.
    6x6min / Rest 2min.
    First 4min.: 90-95% (Moderate)
    Last 2min.: 95-105% (Hard)

    C.
    Cool down:
    5-10min.
    + stretch

    • Ohjeistus:

    • Option 1:

    • Puske 20min. tasaisella rennon reippaalla tahdilla. Älä lähde liian kovaa liikkeelle. Pilko sarjat tarvittaessa, ettei syke nouse liian ylös, liian nopeasti.

    • Option 2:

    • Homma jatkuu...
      Laske vauhtisi 20min. keskivauhdin wattien mukaan. Mikäli et tiedä wattien määrää, niin voit tarkastaa vauhtisi concept.com verkkosivuilta vauhtikalkulaattorista.

    • Etene 4min. Rennon reippaasti + 2min. Selvästi reippaammin. Huilaa tämän jälkeen 2min.

  • Måndag 11/5 2020 Workout

    E2M for 16min
    1 snatch DL
    1 Hang Snatch
    1 squat Snatch
    Build up to heavy
    +
    5rft
    10 power snatch 35/25kg
    30 DU
    Or
    Partner Wod
    20rft
    5 Power snatch
    15 DU
    Alternate full rounds

  • Strength Strength

    Back squat 5x3
    Strict pull up 4x6

  • Kettlebell Isabel Workout

    60 Kettlebell snatch (alternating)
    For time

  • Tempo front rack squat w. kettlebell/dumbbell Workout

    Tempo front rack squat w. kettlebell
    4x6-8r
    Tempo 6s. down, 3s, up
    Rest as needed.

  • Marcel:n kehonpainotreenit 12:00 Workout

    Rotating side planks (4 x 30s) each side
    :45s rest between sets
     
    Then

    TABATA:
    1. Hollow rocks.
    2. Back extensions.

    HUOM! Sairastapauksen vuoksi ei ZOOM tuntia tarjolla tähän.

  • Sunday Funday Workout

    For Time (with a Partner)
    Cash-In:
    2000 meter Row
    Then, 3 Rounds of:
    6 Rope Climbs
    12 Bear Complexes @60/42,5kg
    Cash-Out:
    2000 meter Row

    Timecap: 30 mins

  • Home workout 080520 Workout

    3 sets of
    3 min ON/1 min OFF
    30 Air Squats
    20 Split Jumps
    10 Sit-ups
    + Max reps of Burpees in the remaining time

  • Warm up for Coopers test Workout

    1. Easy 2 minute jog

    2. Active mobiity:
      You can go through all these 16 movements on the video or spend 5 minutes with your favorite dynamic stretches.

    3. 400 m run with a bit harder pace than your goal pace for the test.

  • 1 min ON / 30sec OFF Workout

    1 min ON / 30sec OFF

    4 rds:

    1min: burpee
    30s rest
    1min: air squat
    30s rest
    1min: plank hold
    30s rest
    1min: walking lunges
    30s rest