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

  • Row,bike,ski,bike Workout

    30min amrap

    500m row
    1000m bike
    500m ski
    1000m bike

  • 10/12/20 Workout

    Warm up(10)
    3rds
    20 high knees
    10 pik n grass
    20 heel grab
    10 side lunge

    WRK(24)
    WRK 6:00 REST 2:00 X3
    8 body builders
    8 step ups or body weight lunge
    8 alternate shoulder press
    8 reverse fly
    100m run

    Finisher
    50 kneeling crunch
    1:00 samson stretch

  • Kom igång 4 Workout

    A1: Excentriska Hspu 3x5@30A1
    A2: Strict pull ups 3xMax
    B: Dips 3xMax
    C: Latsdrag 1xdropset x-x-x
    D: OH triceps extensions 1xDropset x-x-x
    E: Tabata Renegade bike

  • Metcon Workout

    For time:
    50cal row
    50 box step up - 14lb ball
    50 DL - 60kg
    50 WB - 14lb

    4 minutes rest

    50 WB - 14lb
    50 DL 60kg
    50 box step up - 14lb
    50 cal row

  • OFF-SITE WORKOUT - RUN Workout

    15k run Time Trial @80-90% effort

    Harjoituksen tarkoitus on kehittää vauhtikestävyyttä. Harjoituksen tavoitteena on juosta 15km reippaasti, mutta ylläpidettävällä vauhdilla sekä löytää sopiva tahti puolimaratonia varten.

    WARM-UP:

    5-10 x 40sec Run, 20sec walk

    Then,

    1-2 rounds

    20-30sec Calf stretch
    20-30sec Squat into hamstring stretch
    20-30sec Leg swing
    20-30sec Quad stretch

  • 13.10.2020 Sali Workout

    Lepo/Eilinen/Lenkki

  • 50 hspu Workout

    Do 50 hspu for time.

  • Pohari Workout

    Pohosjoenlenkki n. 11km

  • Kom igång 3 Strength

    A: backsquat 3x5
    B: staggered stance KB DL 2x8/each side
    C: Adductors 2x12
    D: SL standing leg curl 1x15/each leg

  • Juoksu ja wall ball plus punnerrus -EM12OM Workout

    Juokse lenkki, sen jälkeen EMOM 12min:
    1) wall ball
    2) punnerrus