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

  • Alkulämppä Workout

    2 kierrosta

    5x mittarimato
    10x scapula push-ups
    30x X-hypyt
    30x vuorikiipeilijä
    10x kyykkyhyppy jalkojen nostolla
    10x nelinkertainen jalkaläpy
    (

    )

  • Karkkipäivä Workout

    10 min AMRAP
    In team of 2 (YGIG)

    1 dball clean burpee over 48” box
    1 rope climb
    1 dball clean burpee over 48” box

  • HOME WORKOUT 240420 #1 Workout

    Every 4:00 x 5 (20min)
    6 Alt single arm devils presses
    6 DB goblet squats
    6 Alt. jumping lunges
    18 V-ups

    Rest 5min

    Every 4:00 x 5
    6 (3/3) Single arm DB Thrusters
    6 (3/3) DB OH lunge steps
    12 DB GM

    M: 20kg / W: 15kg

  • Bendover Rows, Push Press, Mountain Climbers Workout

    5 rounds of:
    20 Bendover Row (40 kg)
    20 Push Press (40 kg)
    30 Mountain Climbers (15 each leg)

  • PK-treeni Workout

    PK-Treeni

    Käy lenkillä (hölkkä, kävely, fillari) 60-90 min ja pidä sykkeet tasaisesti peruskestävyysalueella.

    PPP= pystyy puhumaan puuskuttamatta

  • Raymond Murphy hero Workout

    5 RFT
    25 DU
    35 KB swing 24 kg (Russian swings)
    45 squats

  • Stoppikyykky Strength

    3 sec pito n.90 kulmassa ja ylös

  • 100 Devil´s press Workout

    100 devils press for time

    Use 15/10 kg Dumbbell

    *Jos kotona yksi käsipaino, tee yhden käsen devil´s pressejä. Voit myös käyttää mielikuvitusta ja täytä vaikka kaksi sopivankokoista tyhjää pulloa.

  • "HOME WORKOUT" Workout

    A.
    EMOM x8:
    1.) Air squat + twists
    2.) Up & down dog
    3.) Lunge + stretch
    4.) One leg Scale

    2 rds:
    4-8 Thrusters
    4-8 Deadlifts
    4-8 Burpees

    Mobility...
    - Lunge complex
    - Pigeon stretch
    - Shoulders
    - Couch stretch

    B.
    AMRAP 5:
    Buy-In: 40 Thruster (w/ DB/KB)
    21 Deadlift (w/ 2x DB/KB)
    12 Lateral Burpee over DB/KB

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 30 Thruster (w/ DB/KB)
    15 Deadlift (w/ 2x DB/KB)
    9 Lateral Burpee over DB/KB

    Rest 5 Minutes

    AMRAP 5:
    Buy-In: 20 Thruster (w/ DB/KB)
    9 Deadlifts (w/ 2x DB/KB)
    6 Lateral Burpee over DB/KB

    C.
    2-3 rds: (super sets)
    30-40s. Hollow rocks
    30-40s. Sit ups
    30-40s. Spider plank
    30-40s. Russian Ab twist
    Rest 2min...

  • F.U. Corona WOD #38 Workout

    A)
    10-9-8-7-6-5-4-3-2-1 reps of
    2 Shoulder Taps + 1 Push Up = 1 rep (so first round 10 of those!)
    * Between each set of Taps+Push-Up: 10 Mountain Climbers

    B)
    10-9-8-7-6-5-4-3-2-1 reps of
    Table
    Dip
    L-sit

    10 x (Table+Dip+L-Sit) = 1st set
    9 x (Table+Dip+L-Sit) = 2nd set
    ...and so on! DO each set unbroken if possible!

    C)
    Side Planks
    Accumulate 1:00-1:30