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

  • For time: Workout

    For time:
    21-15-9
    row
    ski

    Target under 6min, Cap 8min.
    Viikon ainut korkeamman sykkeen harjoitus, voit halutessasi mennä selkeästi kovaa, mikäli kaipaat lepoa peissaa rauhallisemmin läpi ilman Time cappia.

  • Päivän treeni 14.7.23 Workout

    Alkulämmittely
    10-15 min

    Kuminauhalla:
    taaksetyöntö
    päänylivienti
    vipunostot sivulle -eteen
    pystypunnerrus
    ulkokiertäjät
    eteentaivutus + soutu
    kyykky + loitonnus
    lattialla takareiden pumppaus
    lattialla lonkkien avaus

    Circuit
    4 kierrosta 60 s / 30s

    1. rengassoutu
    2. sivukävely kumpparilla
    3. kyykky + pallon heitto seinään
    4. selän nosto pallon päällä
    5. penkkipunneruus KP
    6. kierto tangolla

  • Stuganfit push day Workout

    A: Archer push ups 3x9
    B: SA Kb press 3x8
    C: Push ups 3x15
    D: Kb skull cruschers 3x15

  • Stugan fit back attack Workout

    A: SA Kb rows 3x15/arm
    B: SA Bent over flys 2x15/arm
    C: Pommel raise 2x15/arm
    D: SA Preacher curls 2x20/arm

  • Muscle & Power, CORE Workout

    Back: EMOM for 4 rounds
    1) Reverse hypers
    2) Alternating DB snatches
    3) Ring row hold
    4) Rest

  • Torstai 13.7.23 BASIC Workout

    Warm Up

    2 rounds
    1:30 cardio machine
    6 lunge elbow to floor strech
    6 inch worm with push ups
    :20 Side Plank Hold's R/L
    6+6 half kneeling press
    6+6 single arm front rack squat

    Strenght

    Push Press 2x5 reps + 3x3 reps
    buiding to heavy 3 reps
    rest 2 min bwn

    Front Squat 2x5 reps + 3x3 reps
    buiding to heavy 3 reps
    rest 2 min bwn

    Accessory Work/Metcon
    3-4 sets
    1 min single unders / max double unders
    12-16 weighted box step ups to 50cm (dumbbells on farmers hold) each side
    8-12 hardened ring row
    alt time with partner full round

  • Back squat Strength

    Takakyykky

  • MUSCLE RUUVIKATU Workout

    Maastaveto 3x5 re grip 75%
    Pyöräilijän kyykky 3x7 3sec alas ja 3sec ylös
    Rengasleuat 4x6-10
    Alataljaveto 3x10 pause
    Rengadippi pidot 3 x Max / asento
    I-Y-T 2 x 10/asento

  • Erg, Deadlifts and burpees Workout

    30 MIN AMRAP

    • 2 min erg
    • 10 Sumo DL 2x24kg KB
    • 10 Burpees

  • Kettlebell Workout

    A) In 12-13 mins

    Build up to a mod/heavy turkish get up

    In the remaining time work on technique with a lighter weight

    B)
    4 rounds of (16 mins total)
    40” on / 20” off
    single arm front rack lunge R
    american swing
    single arm front rack lunge L
    V up

    C) Extra
    kettlebell teapot
    3x10-12/side