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

  • 24.12.2022 Handstand Walk Workout

    For time:

    100m

    TC 10

  • Endurance WOD Workout

    Until 200/150/120 calories is completed:
    20/15 cal bike or 15/12 cal row
    8 push ups
    15 KB swings 24/16 kg
    10 sit ups

    40 min time cap.

  • KAHVAKUULA RATAPIHA Workout

    5 x EMOM6

    1. EMOM6 Russian swing x 20 Punnerrus x 10
    2. EMOM6 American swing x 20 Rengassoutu (haastava) x 10
    3. EMOM6 Maljakyykky x 15 Burpee x 10
    4. EMOM6 Thruster x 5+5 Sit up x 20
    5. EMOM6 Rivekyykky x 5+5 Liskopunnerrus x 10

  • Weighted chin up 1x3, 1x2, 1x4 Strength

    Weighted chin up 1x3, 1x2, 1x4

  • 23.12.2022 Warmup Workout

    1:00 Banded Hip Flexor Stretch ( Each )
    1:00 Front Rack Stretch
    1:00 Banded Lat Stretch ( each )
    1:00 Squat Hold

  • BASIC WOD: Mobility flow(overall) Workout

    6x8min (48min)
    1.) Upper body
    
• 10 crab extension
    
• 5 downdog+cobra+scorpion

    • 5+5 wall lunge rotation
    
• 10 banded pull apart

    2.) Core work
    
• 10+10 hollowrock+superman
    
• 5+5+5 cat&cow + side to side

    • 10 plank hold rotation

    3.) Lower body
    
• 10m dragon walk/ cossack walk
    
• 10 90&90 switches + hip open
    
• 5+5 box step down

    • 5 downdog+ pigeon

  • 10.1.2025 Workout

    1) Weighted Pull-Up
    E3MOM X6

    Set 1-2: 3 Reps
    Set 3-4: 2 Reps
    Set 5-6: 1 Rep

    *Kolmosissa ja kakkosissa yhe toiston vara. Ykkösissä saa hakea maximin. Myötäote

    2) Squats

    Back Squat:

    2x10 @60 & 65kg
    2x8 @70 & 75kg

    Front Squat:

    2x5 @60kg
    2x5 @65kg

    Accessories

    A) 3X Superset:

    • 10-15 Romanian Deadlift (2xDB)
    • 1 Setti of reisiojennus (:D) (vedä melkeen failureen asti)

    *toivottavasti teillä oli tää laite siellä missä treenaatkaan huomenna.
    *Rest as needed

    B) 3 Rounds For Quality:

    • 20m Seal Walk (Slider tai plate jalkojen alle. Mieluiten nurmimatolla)
    • 20-30 DB SitUp
    • 30/30m KB Suitcase Carry (Heavyish)

    Seal Walk:

    DB SitUp:

    -

    Engine

    A) For 20min (PK Vauhti)
    - 15 Cal Row
    - 15 Cal Bike

    -Rest 5min-

    E3MOM Till Failure:

    *add 5cal to row each round.

  • 12.12.2022 Hang Squat Snatch Strength

    On The 2:30 x 6 Sets:

    Set 1 : 3 Reps @ 63%
    Set 2 : 3 Reps @ 73%
    Set 3 : 2 Reps @ 78%
    Set 4 : 1 Rep @ 83%
    Set 5 : 1 Rep @ 86%
    Set 6 : Heavy Single Attemp

  • 23.12.2022 GHD Benchmark Workout

    For time:

    100 GHDSU

    TC 7

  • Back squat Strength

    7-6-5