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

  • 21.3.2024 Workout

    EILINEN tai

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

  • 8.11.24 Strength

    BENCH PRESS

    5x8 @70%

    Every 3min

  • Mobility & CORE Workout

    Hip + spine mobility

    3rnds for quality
    8/8 hip CARs
    5/5 frog pos. foot raises
    8/8 dead bug

    5 rnds:
    5/5 windshield vipers (hanging or lying on back)
    8/8 KB teapot
    10 superman (slow&controlled)

  • Conditioning Workout

    Partner wod ( You GO, I GO)

    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell Squats @2x22,5/15kg

    Rest 3 mins

    In 9 mins
    3-6-9-12-15…
    Cal row
    Dumbell burpee@2x22,5/15kg

    Rest 3 mins

    In 9 mins
    3-a 6-9-12-15…
    Cal row
    Dumbell box step up@2x22,5/15kg

  • Ring reverse pull-ups Strength

    6x6 reverse on rings

  • PT Group TO 31.10. klo 18 Workout

    LÄMMITTELY
    n. 1min/liike
    1. Kyykky vk polven yläpuolella + loitonnus
    2. Vaaka seinällä
    3. Uimari seisten
    4. 90/90 jalan vienti eteen + takana pakaran venytys
    5. Selän ojennus
    6. Dead bug vk jaloissa

    VOIMAPROGRESSIOT
    Testataan liikkeistä tämän hetkinen 3rm
    1. Takakyykky (tietty syvyys)
    2. Sumomave
    3. Lattiapenkkipunnerrus
    4. Pystypunnerrus tangolla

    merkkaa tulokset erikseen

  • 17.10.24 Workout

    3 rounds:
    2min work/1min rest

    2min run (juoksulaite)
    1min rest
    2min rope climb (voi kokeilla legless)
    1min rest
    2min box jump overs
    1min rest
    2min bike
    1min rest

    • kivaa mukavaa tekemistä

  • MAYFLY PRO TRACK Workout

    A,
    Press 1-1-1-1-1, using heaviest weight per set
    Push Press 2-2-2-2-2, using heaviest weight per set
    Push Jerk 3-3-3-3-3, using heaviest weight per set

    B,
    For time:
    500 Echo Bike Calories

    Goal: sub 35 mins

    C,
    3 rounds for quality of:
    8 L/8 R Side Plank Reach Throughs
    10 Prone Snow Angels
    12 Straight Arm Lat Pull Downs

  • EMOM4 Workout

    -4 hspu
    *try to do with same scaling than last week.

  • 27.11.24 Workout

    Every 2min x5
    18cal row
    6-10 hspu