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

  • 13.3.2024 Gymnastic Capacity Workout

    Gymnastics capacity (Bar MU + HSPU)

    4 Rounds for reps, not time

    20/15 (cal) BikeErg
    Big set of Bar muscle-ups
    20/15 (cal) BikeErg
    Big set of Wall-facing handstand push-ups

  • Bikesquat Day7 Workout

    Valmistava jakso-1
    Jalat vaelluskuntoon

  • 13.3.2024 Dual KB Workout

    Dual KB skill medley

    10 – 8 – 6 – 4

    KB hang clean & press/push press/push jerk (your choice)
    KB hang snatch
    KB overhead squat
    (steps) KB overhead walking lunge

    Rest as needed between movements/rounds

  • Bikesquat Day6 Workout

    Valmistava jakso-1
    Jalat vaelluskuntoon

  • 30sec on/30sec off for 12min Workout

  • Kipping pull-up technique Strength

    Kipping pull-up technique

  • 9.3.2024 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

  • Conditioning Workout

    6 rounds:
    2min AB
    10 Box Jumps 60/50cm

    Rest 5:00

    6 rounds:
    2min Ski
    15-20 Abmat Sit-ups

  • 14.3.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Conditioning Workout

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x3min Monostructural Work (moderate/hard)
    - Every 3min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    Straight into

    3x2min Monostructural Work (easy)
    - Every 2min different machine (Row, Ski, AB)
    - 1min Rest btw machines

    10-15min Cooldown