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

  • HSPU volume Workout

    for 10 min
    Warm up pace
    1 min row
    10 z press
    10 cossack squat
    20s. hs hold

    EMOM 10
    O: 40s. DU's
    E: UB 7-12 HSPU

  • EMOM30 Workout

    1) Bike 15cal
    2) Ski 10cal
    3) Abmat situp *10

  • Pump it up Workout

  • Light conditioning Workout

    Each for quality
    rest 1:1 between sets
    ROW 2400 m
    ROW 100 m
    ROW 100 m
    ROW 100 m
    ROW 150 m
    ROW 150 m
    ROW 150 m

  • Bench Press Strength

    500m row/jog
    3 rounds of
    7 scap pull up
    7 scap push up
    20s. hollow hold
    10 DB bench press

    1x5 at 82% 1RM
    2 min rest
    1x3 at 85% 1RM
    2 min rest
    1x1 at 87% 1RM
    4 min rest
    1x5 at 85% 1RM
    2 min rest
    1x3 at 87% 1RM
    2 min rest
    1x1 at 90% 1RM

  • Good Morning 5x6 Strength

    Good Morning 5x6

  • 36EMIM Workout

    1) bike
    2) ski

    Choose pace, rpe 3+

  • Friday fun Workout

  • 2.3.2024 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

  • 26.2.2024 PK Strength

    Bench Press

    6 x 2 @ 80%