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

  • Row 60min Workout

    Row 60min. Max effort.

  • Row 1min Workout

    Row 1min. Max effort.

  • Päivän treeni 8.4.23 Workout

    LÄMMITTELY
    2 kierrosta, 60s./20s.
    1. Soutu
    2. Face pull
    3. Air squat
    4. Uimari

    2 kierrosta, 60s./20s.
    1. Lisko vuorojaloin
    2. T-kierrot selin
    3. Käden avaus kyljellä

    EMOM20
    10-12 x vaakasoutu vastaote
    12-15 x suorin jaloin maastaveto KK
    10-12 x vaakasoutu myötäote
    12-15 x KK heilautus pään yläpuolelle
    10-15 x Levypainon nosto pään yläpuolelle
    toistomäärä sen mukaan, että yhteen suoritukseen menee max. 30-40sek.

    Voit merkata treenin tulokseksi vaakasoutujen yhteen lasketun määrän

  • Pull Strength

    A: Weighted trapbar jumps 8x3
    B: Power clean 5x3
    C: Strict pull ups 3set
    D: SBRG lat pull downs 1xMax
    E: DB biceps curls 1xMax

  • WOD: Bodybuilding & machines Workout

    EMOM30:
    a) db bench press
    b) rope climb / strict chin up / negative chin ups
    c) moderate machine (RPE 6-7/10)
    d) Standing Arnold press (double db)
    e) alt. iso-hold bent-over row (double kb/db)
    f) rest

    Work 30-45s / min, reps and weight by feel. Goal is to get good pump / good quality reps.

  • HS + MU tech work Workout

    1) HS against the wall 3x48s
    2) Partner assisted ring Mus or Ring row MU 5x2

  • Conditioning Workout

    AMRAP10
    12 HR push up
    24 sit up
    36 REVERSE lunge (alt.)
    48 Double under

    3 mins

    AMRAP10
    12 strict Pull up
    24 single arm KB push press (12/12)
    36 KB USA swing @24/16kg
    48 air squat

    3 mins rest

    AMRAP10
    12 plank up
    24 box jump @60/50cm
    36 plate G2OH @20/15kg
    48 Renegade row @15/10kg

  • Extra Credit 07-04-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00/1:00 Quad Roll
    10 Stick Pass Throughs

  • Extra Credit 06-04-2023 Workout

    OPTIONAL COOL DOWN
    1-2 SETS FOR QUALITY
    5 Up-Dog to Down Dog
    :30/:30 Three Legged Downward Dog Pose
    5 Cat/Cows
    :30 Happy Baby
    1:00 Rebound Pose

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    Pallof press left
    Pallof press right
    Hip extension hold on box with friend
    Hip extension hold vice versa