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

  • Inchline Bench 4x5 Strength

    Four sets Moderate/Heavy weight

  • 14.3.2024 PK Workout

    AMRAP 12

    5 Wall Facing HSPU
    30 Double Unders
    7 CTB
    15/12 Calories Bike Erg

  • 13.3.2024 PK Workout

    10 Minutes Row @ HR Zone 1-2
    5 Minutes Row @ HR Zone 3-4
    10 Minutes Ski @ HR Zone 1-2
    5 Minutes Ski @ HR Zone 3-4
    10 Minutes Echo Bike @ HR Zone 1-2
    5 Minutes Echo Bike @ HR Zone 3-4

    2 Rounds.

  • PT Group PE 15.3. Workout

    LÄMMITTELY
    Availut, 90s./liike
    - Liskokierto
    - Toispolviseisonnassa - toinen jalka suorana sivutaivutus
    - Lähentäjävenytys + kierto
    - 45/45 asennossa eteen kurotus ja kierto taakse

    Lantion ja coren aktivointi, 2 kierrosta - 10 toistoa/liike/puoli
    Vuorotellen:
    A) Lantionnosto + kuminauhan painallus jalkoja kohti
    B) Nelinkontin jalan vienti ristiin ja kosketus vastakkaiseen käteen
    Vuorotellen:
    A) Kuminauha rinnan päällä - jalkojen laskut
    B) Bird dog

    CIRCUIT
    3 kierrosta, 35s./20s.
    1. Lankussa kuulan siirto eteen ja taakse
    2. Rapunosto
    3. Slam ball ylös + paiskaus alas
    4. Soutu

  • FUNCTIONAL Bodybuilding Workout

    Strength:
    A, 5x3
    1+¼ Back Squat

    B, 3 sets:
    Weighted Lateral Box Step Up x 6 / side
    Hamstring march x 20 (10-10)

    C, WOD: In Teams of 2
    AMRAP 10 MINS (DBs@2x10/15)
    4 DB Front Squat
    3 DB Box Step Overs
    2 DB Thruster
    1 DB Devil Press
    - One athlete completes a full round at a time

  • Fading lights 2.0 // erg and burpees Workout

    10 Rounds for reps (30 min)

    • 1 min ERG all out
    • 1 min burpees all out
    • 1 min break

    Each Cal and burpee counts as a rep

  • 12.3.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • EASY: KB EMOMs Workout

    EMOM12 w/ single kb:
    a) 6+8 + 6-8 staggered stance dl
    b) 6-8 + 6-8 bent over row
    c) 2-3 + 2-3 bottom up press
    d) rest

    -rest 2-

    EMOM12 w/ single kb:
    a) 6-8 + 6-8 s.a. russian kbs
    b) 6-8 + 6-8 glute bridge chest press
    c) 6-8 + 6-8 cross-body kbs
    d) rest

  • Advent calendar day 15.12.2016 Workout

    WOD: Groups of 4 ( 2 working 2 resting ) :
    AMRAP 40:
    40 box jump 60/50
    40 Pull up
    40 KBS 24/16
    40 TTB/KTC/knee raise
    40 Push press 30/20
    40 WBS 9/7
    40 Push up

  • WOD Running intervals: Workout

    4 Sets of:

    5-10 A jumps
    250m Run Every round faster

    3'min Rest Between Sets

    Then rest 3'min and:

    1 Set of Max meters running in 1'min