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

  • Deadlift Strength

    5x10 rinksaa 2min rinksa

  • 8x 3 min Intervalli, 2 min tauot Workout

    8x3 min intervallia

    400m juoksu
    Maksimi toistot kahvakuula heilautus

    2 min tauko

  • Thursday Optional Cardio or Rest Day Workout

    Optional Swim Workout
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja
    SIT UIMAHALLIIN.
    Ota 2x rento 50m puolen minsan tauko välissä ja sit varsinaiseen treeniin :
    Workout
    100m kick
    1 min rest
    100m swim
    100m pull
    1 min rest
    100m kick
    1 min rest
    200 swim
    100m pull
    1 min rest
    100m kick
    1 min rest
    300m swim
    100m pull
    then
    2x50m cool down rento uinti
    Total: 1400 meters.

  • STRENGTH Strength

    Alternate between A&B for 5
    rounds, rest 1-2min between
    movements.

    A) 3 Bench Press.
    B) 6 Prone KB/DB Row, tempo
    30X2 (3sec negative, explosive
    up, 2sec hold at the top)

    RPE 4+
    Add 2,5-5%or 1-2 reps compared
    to last week

  • Clean&jerk Workout

    Squat clean+touch and go split jerk
    Sarjat:
    1+5
    1+4
    1+3
    1+2
    1+1
    Kirjaa kommentteihin painot

  • 7.11.2021 DL, DU & Bike Workout

    10 x Every 2:30

    10 Deadlift 80/60kg
    30 Double unders
    500/450 bike Ergo

    Result is total working time.

  • 21-15-9 5.1.2022 Workout

    21-15-9

    Floor press 60kg/40kg
    V-up
    Kettelbell swing 24kg/16kg
    Bicep curl with barbell 20kg/15kg

  • WOD 08/06/22 Workout

  • Extra Credit 23-01-2022 Workout

    L-sit Hold Accumulate 90s
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    (Breathing 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Heavy 5 rep Deadlift Strength

    A: Snatch 10x3 @light weight, speed
    B: Heavy deadlift 5rep
    C: Leg press 3x10
    D: Standing hamstring curls 2x12/ben