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

  • 10x5 front squats Strength

    10 kertaa Front squat, 75% 5RM max:

    5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5

    Lepää 45s.

  • Annin synttäritreeni Workout

    60s on - 60s off x10:

    3 power clean
    6 jumping kipping pull up
    9 air squat
    - Continue where you left off -

  • Kova kolmikko Workout

    Amrap for calories
    5-4-3-2-1 min
    Bike, Row, Ski

    1 min rest between sets
    Total 50min

  • Muscle & Power, AV2 Strength

    Deadlift 5 RM

  • KAHVAKUULA RUUVIKATU Workout

    Parin kanssa, toistot voi jakaa miten haluaa.
    2 kierrosta aikaa vastaan TC 40min
    50 x Am. Heilautus
    50 x Boksin ylitys kuula mukana
    50 cal soutu/pyörä/hiihto; 40 cal echobike
    50 x Rive+työntö
    50 x Ak.kävely kuula suorilla käsillä
    50 x Burpee

  • Pull Workout

    A: Weighted ring chin ups Supinated 5x3, amrap sista setet
    B: SA lat pull Downs pronated 2set
    C: SA kb rows 2set
    D: Rkb swing 10x15
    E: DB biceps curls 1xMax

  • 4km rucking Workout

    For time ruck 4km with 15kg rucksack

  • Push & pull Workout

    3 rounds:

    4-6 bench press / db bench
    5-8 pull-ups

  • bench press Strength

    bench press not all out

  • OPTIONAL LONG ENDURANCE Workout

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

    4x 10min
    1) easy bike
    2) easy ski
    3) easy row
    4) easy echo / or run

    PK 1-2, not too FAST !!!

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