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

  • Track 1 Workout

    Warm Up
    - 200m Walk
    - 300m jog
    - 200m Walk
    - 300m jog
    Then 2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch
    3 Rounds
    - rest 4 min between rounds
    - RPE 8.5
    Run 500m
    rest 01:15
    Run 400m
    rest 01:15
    Run 300m

  • WOD 28/04/22 Workout

  • WOD 29/04/22 Workout

  • 28.4.2022 Workout

    EILINEN tai
    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min
    ja/tai

    CORETREENI 2-3 kierrosta,
    kesto 20-30min,
    työ 30s + lepo 30s,
    sarjojen välissä lepo 60s
    Tee alkuun valinnaiset lämmöt

    CORE: väline pyyhe/kuminauha/keppi/tanko
    1. SUPERMAN
    2. CRUNCH
    3. THURSTER
    4. one leg BENT OVER reverse grip
    5. SIDE PLANK
    6. one leg BENT OVER reverse grip
    7. SIDE PLANK
    8. JUMPING JACK

  • Barbell row 4x5 Strength

    4x5 of barbell bent over row (choose grip)

  • Conditioning Workout

    Reach 350/300 cal in row with a partner

    Every 3 mins :
    Partner A - Completes one round of “Cindy”
    5 Pull up
    10 push up
    15 air squat

    Partner B - Completes one round of Dumbell “DT”@2x22,5/15kg
    12 Deadlift
    9 Hang power clean
    6 Push jerk

    Start the Workout with Cindy and DT, then rowing!

    Timecap : 40 mins

  • 28.4.2022 Basic Strength

    Back Squat

    1 x 5 x 65%
    1 x 5 x 75%
    1 x max x 85%

  • Swim Workout

    1100m freestyle

  • Power jerk OTM10 Strength

    80 prosenttia maksimista.

  • Light upper body Strength

    A: 8min emom 3x Banded squat jumps
    B: Bench press 5x3@ ca 80%
    C1: Assisted strict pull ups 3set
    C2: SA Db press 3set
    D1: Db powell raise 2set
    D2: Cable triceps push downs 2set
    E: DB biceps curls 1x Drop set