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

  • 14.3.2024 PK Workout

    AMRAP 12

    5 Wall Facing HSPU
    30 Double Unders
    7 CTB
    15/12 Calories Bike Erg

  • 13.3.2024 PK Workout

    10 Minutes Row @ HR Zone 1-2
    5 Minutes Row @ HR Zone 3-4
    10 Minutes Ski @ HR Zone 1-2
    5 Minutes Ski @ HR Zone 3-4
    10 Minutes Echo Bike @ HR Zone 1-2
    5 Minutes Echo Bike @ HR Zone 3-4

    2 Rounds.

  • PT Group PE 15.3. Workout

    LÄMMITTELY
    Availut, 90s./liike
    - Liskokierto
    - Toispolviseisonnassa - toinen jalka suorana sivutaivutus
    - Lähentäjävenytys + kierto
    - 45/45 asennossa eteen kurotus ja kierto taakse

    Lantion ja coren aktivointi, 2 kierrosta - 10 toistoa/liike/puoli
    Vuorotellen:
    A) Lantionnosto + kuminauhan painallus jalkoja kohti
    B) Nelinkontin jalan vienti ristiin ja kosketus vastakkaiseen käteen
    Vuorotellen:
    A) Kuminauha rinnan päällä - jalkojen laskut
    B) Bird dog

    CIRCUIT
    3 kierrosta, 35s./20s.
    1. Lankussa kuulan siirto eteen ja taakse
    2. Rapunosto
    3. Slam ball ylös + paiskaus alas
    4. Soutu

  • FUNCTIONAL Bodybuilding Workout

    Strength:
    A, 5x3
    1+¼ Back Squat

    B, 3 sets:
    Weighted Lateral Box Step Up x 6 / side
    Hamstring march x 20 (10-10)

    C, WOD: In Teams of 2
    AMRAP 10 MINS (DBs@2x10/15)
    4 DB Front Squat
    3 DB Box Step Overs
    2 DB Thruster
    1 DB Devil Press
    - One athlete completes a full round at a time

  • Fading lights 2.0 // erg and burpees Workout

    10 Rounds for reps (30 min)

    • 1 min ERG all out
    • 1 min burpees all out
    • 1 min break

    Each Cal and burpee counts as a rep

  • 12.3.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • EASY: KB EMOMs Workout

    EMOM12 w/ single kb:
    a) 6+8 + 6-8 staggered stance dl
    b) 6-8 + 6-8 bent over row
    c) 2-3 + 2-3 bottom up press
    d) rest

    -rest 2-

    EMOM12 w/ single kb:
    a) 6-8 + 6-8 s.a. russian kbs
    b) 6-8 + 6-8 glute bridge chest press
    c) 6-8 + 6-8 cross-body kbs
    d) rest

  • Advent calendar day 15.12.2016 Workout

    WOD: Groups of 4 ( 2 working 2 resting ) :
    AMRAP 40:
    40 box jump 60/50
    40 Pull up
    40 KBS 24/16
    40 TTB/KTC/knee raise
    40 Push press 30/20
    40 WBS 9/7
    40 Push up

  • WOD Running intervals: Workout

    4 Sets of:

    5-10 A jumps
    250m Run Every round faster

    3'min Rest Between Sets

    Then rest 3'min and:

    1 Set of Max meters running in 1'min

  • WOD, METCON Workout

    4 Rounds 40"sec ON / 20"sec OFF

    Treenaaja

    1) Row
    2) KB swings
    3) Wall walks

    Kuntoilija

    1) Row
    2) KB Swings
    3) Half way Wall walks

    Try to keep same number of reps on each station every round.