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

  • Lauantain WOD Workout

    Pk-kestävyys - pohjan rakennus (sykealue 2-3) ~syke 120-150 b/m
    RPE 7

    1. Landmine snatch x 8 o/v
    2. Vaihtoaskellus tasolle x 20 o/v
    3. Russian get up x 8
    4. Wall ball x 10
    5. Ergo 22 cal
    6. Vaakasoutu + etunojapunerrus (lift off) 5+5x3
    7. Kylkitiputukset sivulankusta x 8 o/v
    8. Tikkaat x 4

    AMRAP 40min

  • 15.9.2022 Swim Or Total Rest Workout

    Warm Up 150m easy Swim

    Main Swim:

    17 x 75m

    Rest 1:00 between

    Cool Down

    150m easy swim

  • Muscle & Power, AV1 Strength

    Weighted reverse lunges 4x14 reps

  • 16.9.22 KUNTO Workout

    triple ”Baseline”
    every 9min x3

    500m row
    40 air squats
    30 abmat sit ups
    20 push ups
    10 pull ups

    tavoite VÄHINTÄÄN 1min lepoa kierrosten välissä. Skaalaa soutumetrejä/toistoja tarvittaessa

  • WARM UP Workout

    2 Rounds:
    40 m shuttle run
    30 DU (or DU practice)

    THEN

    2 Rounds with a barbell:
    10 Good mornings
    10 Lunges
    5 Behind the neck presses

    2 Rounds of gymnastics shoulder
    flow

  • WARM UP Workout

    3 Rounds:
    45sec. Row/Bike/Ski/Run
    (faster pace with each round)
    10m crab walk
    5 Inchworms with push up
    10m pig walk

    Banded thoracic flow

  • WOD 15/09/22 Workout

  • 15.9.2022 Basic Workout

    EMOM 8

    1 minute : 13 Box Jumps 24"/20"
    2 minute : 35 Single Unders

  • 15.9.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Back Squat Ladder Strength

    3 rounds: 4-3-2 with 90sec rest
    between sets and 3min rest
    between rounds.

    One round is 4 reps, 90sec rest, 3
    reps, 90sec rest, 2 reps. Use the
    same loading for all sets, but add
    loading to each round.

    All rounds with RPE 4 to 4+
    Add 2,5-5% compared to last