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

  • Front squat 1rm Strength

    Etukyykyn ykkösmaksimi
    Vapaa aika ja toistot

  • KAHVAKUULA RUUVIKATU Workout

    Kuula kuntopiiri 40min
    45sek on / 15sek off
    5 kierrosta
    - Heilautus (russian tai american)
    - Ergolaite
    - Thruster (1 tai 2 kuulaa)
    - Kylkirutistus roikkuen
    - Rive työntö (1 tai 2 kuulaa)
    - Burpee
    - High pull (1 tai 2 kuulaa)
    - Huili

  • Squat Complex Workout

    1xPause Frontsquat (3-5sec on bottom)
    +
    1xFrontsquat
    + (Re-rack/rest 10-15sec)
    Backsquatx Max rep

  • Shoulder Base A Workout

    Supersetx3
    A) Landmine pressx6-10/hand
    B) 1arm bicep movement you choose x6-10/hand

  • Monday 29-04-2024 Workout

    WARM-UP
    2 ROUNDS
    4/4 Groiners + Twist
    12 Alt. Shoulder Taps
    8 Scap Push-Up
    :15 Dead Hang
    5 Scap Pull-Up

    Into…

    1-2 ROUNDS
    10 Air Squats
    8 Up/ Down
    6 Kip Swings
    4 Push-Ups

    STRENGTH (ALL)
    3x10 Bench Press
    - RPE 5, Moderate

    WORKOUT (PERFORMANCE)

    AMRAP x 16 MINUTES
    12 Knees to Elbow
    18 Up-Downs
    24 Air Squats
    (Score is Rounds + Reps)
    - RPE 7

    WORKOUT (FITNESS)

    AMRAP x 16 MINUTES
    8 Knees to Tricep
    12 Up-Downs
    16 Air Squats
    (Score is Rounds + Reps)
    - RPE 7

    OPTIONAL COOL DOWN (ALL)

    2-3 SETS FOR QUALITY
    10 Alt. Bird Dogs
    10 Alt. Deadbugs
    20 Empty Barbell Curls
    -Rest as Needed b/t Sets-

    https://vimeo.com/938102597?share=copy

  • 1.5.2024 Active Recovery Workout

    3 rounds for quality

    10 Blackburns
    5 e/side 90/90 to external rotation
    10m Inchworms
    5 e/side Elevated ankle lunges
    10 Strict high pulls e/side
    5 Elbow Bridge-ups
    50/35 cal Bike or Row @ 3-4 RPE

  • Back squat 4x8 Strength

    Back squat 4x8

  • Omatoiminen treeni Workout

    Omatoimisesti

    A) Intervallit:
    6x every 6 minutes:
    1000m bike tai 500m row
    +
    400m run tai 500m ski

    Lepoa pitäisi jäädä noin 1.30-2min ennen seuraavaa intervallia. Vähennä tarvittaessa 100m per laite (tai enemmän).

    B) Keskivartalo
    10 min ajan:
    20 mountain climber
    20 russian twists
    20 hollow rock
    20 selän ojennus

  • 30.4.2024 Workout Warmup Workout

    3:00 Row @ easy
    2:00 SkiErg @ moderate
    1:00 Row @ hard
    +
    Build up to working weight for D-Ball cleans and Devils presses
    * Practise burpee box jump overs and double-unders between sets
    +
    Once through
    3 D-Ball cleans @ workout weight
    6 Burpee box jump overs
    9 (cal) Air bike
    12 (cal) Row
    9 (cal) SkiErg
    30-60 Double-unders
    3 Devils presses @ workout weight

  • Tuesday 30-04-2024 Workout

    WARM-UP

    LINE DRILLS
    8m of…
    Toe Walk
    Heel Walk
    Forward Hurdlers (kick leg back and bring up and around)
    Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards)
    Straight Leg Kicks
    Quad Stretch + Reach
    Butt Kickers
    High Knees
    Bear Crawl
    Quad Crawl

    Into…

    2 ROUNDS
    100M Jog
    5/5 DB Halos
    5/5 SA DB Press
    5/5 Suitcase DB Deadlift
    10 Deadbugs

    EXTENDED WARM-UP (ALL)

    5 SETS
    3-5 Deadlifts
    5-7 DB Push Press
    100m EZ Jog
    Start Moderate and build slightly past Workout Weight.
    -Rest As Needed b/t Sets-
    - RPE 5

    WORKOUT (PERFORMANCE)

    3 ROUNDS FOR TIME
    200m Run
    21 DB Push Press (22,5/15)
    200m Run
    9 Deadlifts (100/70)
    (Score is Time)
    - RPE 9

    WORKOUT (FITNESS)

    3 ROUNDS FOR TIME
    200m Run
    21 DB Push Press (15/10)
    200m Run
    9 Deadlifts (85/60)
    (Score is Time)
    - RPE 9

    OPTIONAL COOL DOWN (ALL)

    2-3 SETS FOR QUALITY
    10 SLOW Arm Haulers
    10 Alt. Plate Around the Worlds
    1:00 Thoracic Spine Foam Roll
    -Rest as Needed b/t Sets-

    https://vimeo.com/938104255?share=copy