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

  • Niklaksen emom Workout

    30 min EMOM. Jokaista liikettä 30-40 sekuntia
    1. tiukka leuka
    2. käänteinen yleisliike
    3. punnerrus
    4. boksihyppy
    5. askelkyykkyhyppy

  • Pääsiäis-WOD Workout

    Pääsiäis-WOD

  • 30.3.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    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

  • Sormi lauta leuat Workout

    3 rounds, 3 sets of pull-ups, last set max reps, 5min rest

  • Push & pull #masu Workout

    EMOM12
    5 strict HSPU
    5 Ring dip
    5+5 Ring row + Romanian ring row

  • Niineeri #6 Workout

    YGIG SPLIT REPS EVENLY
    80-60-40-20

    Cal row/assault bike
    Parivatsat 6 kg pallo
    KB swing tai DB muscle hang clean

    Cash out 100 DU / Scaled 50 wall ball

  • 31.3.24 Perfo Workout

    5min flow
    20min lämppä

    25min Jumps & pulls

    15min wod setup & lämppä

    Wod
    4-5x
    45sek on, 15sek off
    Viivajuoksu
    Yhden käden kb STOH
    Lankku (lisäpainolla)
    DB floor bench
    Takakyykky, maasta/räkistä medium weight
    Rest 1min

  • Pull Strength

    A: Power clean 3-3-2-2
    B: Weighted strict pull ups 4x5
    C: Supinated lat pull downs 2x8
    D: FL Cable Shoulder flys 2x8
    E: SA Seated rows 2set
    F: Extended ROM SA Cable biceps curls 2set
    G: Z-bar preacher curls 1xMax

  • 29.3.2024 Warmup Workout

    5:00 BikeErg
    +
    2-3 rounds
    5/side Elevated ankle lunges
    5/side Tactical ankle rocks, alternating
    5/side Pistols to a band
    +
    1-2 Rounds
    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall-facing flutters
    +
    2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses
    +
    1000m BikeErg
    10 GHD sit-ups
    1 Rope climb
    10 Single-leg squats, alt
    8m
    3-5 Ring muscle-ups

  • Extra Credit 03-04-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    10/10 Seated Single Leg Lifts
    :30 Child's Pose w/Lat Stretch
    10 Seated Double Leg Lifts
    30 Banded Tricep Extensions
    -Rest as Needed b/t Sets-