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

  • Pressi Strength

    3 x 8/2 min

  • strikt hspu decifit Strength

    strikt hspu decifit

  • RestDay! Workout

    Hyvää Juhannusta Kaikille <3

  • 31.10.2021 PK Workout

    Puijon portaat 45 min / Juoksu lenkki 60 min

  • Mikko's Triangle Workout

    10x
    1min.: Air Bike
    1min.: Row
    1min.: Ski
    1min.: Rest

    • Ohjeistus:
    • Lisää viime viikkoiseen 1 kalori/laite.
    • Kaikissa laitteissa tavoite pitää samat kalori määrät.
    • Tempo tulisi olla nyt hieman haastavampi, mutta siedettävä

    Option 2.

    Outdoor Run:

    10x
    3min. Run (moderate +)
    1min. Walk

    • Juokse hieman ripeämmin,kuin viime vkolla.

  • WOD 23/10/21 Workout

    TEST DAY 5: "LAST EFFORT"
    EMOM 15' OF:
    1) MAN 15/10 CAL BIKE OR 20/15 CAL ROW
    WOMAN 10/7 CAL BIKE OR 15/10 CAL ROW
    2) 12/10 AMERICAN SWING 32/24 - 24/16
    3) 10/8 FLOOR PRESS 2× 22.5/15 - 15/10

  • Itsy bitsy Spiderman Workout

    For time:
    15 HSPU
    1 Legless RC +2Rope Climbs 4m
    25cal AB
    12 HSPU
    1 Legless RC +2Rope Climbs 4m
    25cal AB
    9 HSPU
    1 Legless RC +2Rope Climbs 4m
    25cal AB
    6 HSPU
    1 Legless RC +2Rope Climbs 4m
    25cal AB
    3 HSPU
    1 Legless RC +2Rope Climbs 4m
    25cal AB

  • EasyWOD 8.12.2022 Workout

    Voima
    E3MOM, 4 rounds
    8+8 single arm kb/db press

    WOD
    16min EMOM
    1.min 6-12 wall ball
    2.min 10-20 plank shoulder tap
    3.min 6-12cal ergo
    4.min rest

  • Monthly training plan Workout

    Training plan for October

    Workouts inspired by The Training Plan

    Weekly overview:
    1. Gymnastics & conditioning
    2. Chest, back & core
    3. Leg strength & core + optional running
    4. Back, shoulders & yoga
    5. Hard routine / Leg strength & running

    Total workouts of the week 9-10 hours and 5 workouts
    - 3-4 weeks on : 1 week off
    - 6-7 hours and 4 workouts for deload
    - crossfit, upper body, lower body, aerobic work

    1.Monday
    120 min
    Gymnastics & conditioning
    - Bar muscle up / ring muscle up
    - Conditioning (pull ups, chest to bar, toes to bar, ergs)

    2.Tuesday
    105 min
    Upper body strength with push focus & core
    - Bench press
    - Weighted pull up
    - Dips
    - DB row
    - DB bench press/incline cable press/chest fly machine
    - Shoulder press machine
    - Arnold press + bicep curl
    - STTB/Weighted sit ups

    3.Wednesday
    30 min + 105 min
    Running for 30-40 min

    Leg strength & core for 105 min
    - Back squat
    - Lunges
    - Hip thrust
    - Leg press/single leg press
    - Glute kick back
    - Hamstring curl lying + standing
    - Abduction
    - EMOM7: abs

    4.Friday
    105 min
    Upper body strength with pull focus & yoga
    - Weighted chin up/pull up
    - Shoulder press
    - Cable row/barbell row/T-bar row
    - DB press/incline DB press + lateral raise sitting
    - Straight arm lat pulldown + face pull
    - KB push press + bicep curl DB's
    - Bicep curl Z-bar

    5.Saturday
    120 min
    Hard routine for 90 min
    Leg strength for 30 min
    - Heel elevated goblet squat + lunge stance foot elevated squat
    - Hamstring flexion + quad extension
    - Tabata sit ups

    OR

    Running for 45 min

    Leg strength for 90 min
    - Front squat
    - Hip thrust
    - Leg press
    - Staggered stance DB deadlift/bulgarian split squat/walking lunges
    - Hamstring curl
    - Quad extension
    - Sled push

  • 23.10.2021 Deload Workout

    Kevyt lenkki / Ulkoilu