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

  • TFW voima 2. Bs max! Strength

    1. Bs max.

    2. Hip thrusts 4x8
      DB bench 4x8

    3. Bicep curls 3x8
      Tricep extension 3x8
      Voimapyörällä rullailu 3x8

  • Deadlift method Antikainen wk3 Strength

    Deadlift 4x3x80%

  • Aerobic work + accessory Workout

    75 min

    1.Aerobic work
    For 60 min: 2 min run/1 min walk
    8.9 km, 6.46/4.13 min/km
    HR 135/156

    2.Accessory
    Accumulate 30/side of 90-90 Hip rotations
    - Rest as needed-
    Accumulate 30+30 Quadruped thoracic rotations
    - Rest as needed-
    Accumulate 30+30 Bird dogs

  • HIIT&Core sweat Workout

    3 sets: 40s ON / 20s OFF
    Rest 2-3min btw sets

    1. Burpee tuck jump
    2. Russian twist
    3. DB thruster
    4. Alt V-ups
    5. Push-up
    6. Plank crunches
    7. Ring row
    8. Toe touches
    9. Devils press
    10. DU

    Tabata’s:
    1. Mountain climber/plank crunches
    2. DB bicep curl/skullcrusher

  • Corejumppa numero 6 Workout

    3 kierrosta

    Jalkojen nostot 20
    Russian twist yht.20

  • 2/5/20 Workout

    Warm up(10)
    200m run
    10 heels to rear
    10 knuckle draggers
    10 cradle
    10 active spiderman
    10 push ups
    10 heel grab
    10 knee grab
    10 mountain climbers
    :30 sec samson stretch

    Workout(20)
    5/4/1=:30 work :30 rest
    plyo jumps
    wall sit
    shuttle runs
    sandbag hang clean

    Finisher
    60 oblique crunch
    1:00 butterfly stretch

  • Gymnastics Workout

    110 min
    Warm up for 20 min

    1.MU
    - Drills
    - MU 20x1

    2.BCTB
    - Bfly x 25
    - BCTB x 30 (singles)

    3.HSPU
    Every 2.5 min for 4 rounds:
    Max set of Kipping HSPU > abmat
    - 15 13 9 8

    4.Gymnastics conditioning
    - Not done

  • Outdoor WOD 2. Annen rappustreenit Workout

    3-5 kierrosta, 20 toistoa jokaista liikettä:

    *sivuaskellus + polven nosto / jalka
    *dippi
    *kyykkyhyppy
    *etunojapunnerrus
    *jalkojen nosto istuen
    *kulmasoutu TAI leuanveto

    Sivuaskellus + polven nosto

    Dippi

    Kyykkyhyppy

    Etunojapunnerrus

    Jalkojen nosto istuen

    Kulmasoutu

  • Conditioning Workout

    3x 40cal Row / Rest 90s.

    3x 30cal Row / Rest 90s.

    3x 20cal Row / Rest 90s.

  • Aikaa vastaan: soutu / BikeErg - SkiErg / BikeErg w/ punnerrus & lp-istumaannousu Workout

    Aikaa vastaan:

    • 500m soutu
    • 10 etunojapunnerrus
    • 50cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 400m soutu
    • 10 etunojapunnerrus
    • 40cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 300m soutu
    • 10 etunojapunnerrus
    • 30cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 200m soutu
    • 10 etunojapunnerrus
    • 20cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 100m soutu
    • 10 etunojapunnerrus
    • 10cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 100m SkiErg
    • 10 etunojapunnerrus
    • 10cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 200m SkiErg
    • 10 etunojapunnerrus
    • 20cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 300m SkiErg
    • 10 etunojapunnerrus
    • 30cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 400m SkiErg
    • 10 etunojapunnerrus
    • 40cal BikeErg
    • 10 istumaannousu lisäpainolla
    • 500m SkiErg
    • 10 etunojapunnerrus
    • 50cal BikeErg
    • 10 istumaannousu lisäpainolla