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

  • WOD 24/02/24 Workout

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    E6MOM x 5-6
    20-40m D-ball carry
    20-40m farmer carry
    30-60s plank hold

    • remaining time easy pace machine of your choice PK 1-2

    Not too fast, just move!!!

    COOLDOWN
    10-20minmin easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE
    "

  • PT Group TO 22.2. klo 18 Workout

    LÄMMITTELY
    2 kierrosta, 45s.
    • Istuen uimari
    • Arnolds press
    • Lapapunnerrus
    • Lapavedot roikkuen
    • Vaakasoutu selän pyöristyksellä

    2 kierrosta, 60s.
    • Seinällä kädet niskan takana avaukset ja kierrot
    • Rullan päällä uimari
    • Rullan päällä "pystypunnerrus"
    • Kylkimakuulla käden kierto pään yli

    VOIMA
    Vuorotellen:
    3 x 8 kulmasoutu tangolla
    3 x 8 goblet squat

    SYKE
    Kind of tabata
    12 x 20s./10s.
    1. Stepperin/boksin ylitys
    2. Vauhtipunnerrus
    3. Etuheilautus
    4. Lankku

  • Arm's sprint Workout

    21-15-9
    Pull ups
    Ring push ups

  • Weightlifting Basics Workout

    A,
    Tempo Clean Deadlift +Tall Clean+ Pause Push Jerk
    (5-6 sets 1+1+2)

    B,
    Tempo Squat Clean + Push Jerk
    (5-6 sets 1+1)

  • light and long Workout

    3x
    1 min bike
    12 scap push ups then 5 push ups
    10 bulgerian split squat e/s

    EMOM 45

    1) 50s. Bike erg
    2) 5 strict chest to bar pull ups
    3) 10m farmers walking lunges 2x 32/20kg
    4) 20 ghd sit up
    5) rest

  • Back squat Strength

    Back squat

    8/8/8/5/5/3/3/3

  • Nice and simple Workout

    10 rounds for time:

    AB 10cal
    Backrack lounges 5+5 40kg
    Sit-ups 10

  • FUNCTIONAL BODYBUILDING Workout

    a ) Main strength
    Week4 — > strength

    Bench press waves
    3-2-1 3-2-1 3-2-1
    — first wave: mod-heavy weights
    — second wave: 2-3% heavier starting weight than wave1
    — third wave: 2-3% heavier starting weight than wave2
    — within the waves slightly building too
    Rest as needed

    b ) Accessory strength (chest - AB)

    3x
    8-10 Incline DB bench press@mod.
    10-12 Lying leg raises

    3x
    10-10 DB low to high raise@light-mod
    10-10 KB side bend@heavy

    c ) ‘Pump sesh’

    Team of 2
    Accumulate together 7 min of Sandbag/D-ball bearhug hold

    — pairs can change anyhow but before the switch 10 V-up/Tuck up must be performed by both of them
    — workout starts with the sit ups
    — time cap: 10 min

  • OPTIONAL Workout

    2-3rounds:

    10 snowangel
    10+10 suitcase deadlift