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

  • 1.10.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    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

  • Extra Credit 30-09-2022 Workout

    Jefferson Kang Curl: 3 x 3. Rest 60s
    - Light/moderate weight
    +
    - Lizard Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • HS Skill Work Workout

    3 sets:
    HS-walk
    - 5 tries / set
    - Rest as needed
    —————————————————————
    3 sets:
    10 HS Shoulder Shrugs
    - Rest as needed
    —————————————————————
    3 sets:
    Max reps Elbow Taps / Shoulder Taps
    - Rest as needed
    - Goal 20 taps (1=1)
    —————————————————————
    3 sets:
    Head Stand
    - Max hold, as straight and tight as possible

  • Stefan S. Workout

    90,100,120,130,140kg

  • 30.9.22 KUNTO Workout

    AMRAP 15
    10 db snatch @22/14kg
    5 burpee over db
    13/10 cal bike/row

    rest 4min

    AMRAP 15
    10 wall ball @9/6kg
    5 burpee deadlift @2x20/14kg (kuulat)
    13/10cal bike/row

  • 30.9.2022 ZOne 2 Cardio Workout

    40 - 60 minute Bike, Run or Row

  • Conditioning Workout

    3 rounds:
    15/12cal Ski
    10/8cal AB
    10 Burpees
    90-120sec Rest
    - Send it hard

  • 3.10.2022 Zone 2 Cardio Workout

    40 - 60 minutes Row, Bike Or Run

  • FUNCTIONAL 24.9.2022 Workout

    2 min ON, 30s. OFF (with a pair)

    2 ROUNDS:
    1. sled push (split anyhow)
    2. echo bike (both working at the same time)
    3. DB hang C&J (2 DB) (split anyhow)
    4. Sandbag/ D-ball over shoulder (split anyhow)
    5. Burpee box jump (split anyhow)
    6. Partner wall ball

  • WARM UP Workout

    5min Bike/Row/Ski/Run

    Then 2-3 rounds:
    10 Broad jumps
    5 OHS with barbell/pvc (slow
    tempo)
    10 Behind the neck press
    5 High box jumps (explosive!)
    15-30sec Handstand hold

    Squat flow with plate