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

  • Kotitreeni Ma 3.5.2021 Workout

    WU
    3rds
    10x air squat
    10x scapula push up
    10x hollow up

  • 11.8.2019 Workout

    Eilinen

  • Nanorosso 18.06.21 Workout

    27 21 15 9
    Deadlift 93kg
    Ttb
    Cal row

  • Bench press amrap Strength

    A: 8min emom
    Odd Supine ball throw x3-5
    Even clapping push ups
    B: Bench press Amrap @75kg
    C1: strict chin ups 3set
    C2: Shoulder press 3set
    D: Cable triceps push down 3set

  • Annabels deload II Workout

    5 rounds:

    16 cal row
    8 push-ups
    8 v-ups
    8 DB clean & jerks

    Moderate pace and weights

    Rest 1:1 between rounds

  • Concept-jumppa 45 min Workout

    3 rounds
    Ski 75 cal - Row 85 cal - Bike 75 cal.
    Pace:
    Ski 900-1000 cal/h
    Row 1000-1100 cal/h
    Bike 900-1000 cal/h

  • Tempo back squat 3310 Strength

    Climb to heavy weight in 3 working sets
    3x10 Back squat tempo 3310 (3sec down, 3sec pause at the bottom, 1sec up)
    Rest 2-3min bwn sets

  • Tempo bench press 3310 Strength

    Climb to heavy weight in 3 working sets
    3x10 bench press tempo 3310 (3sec down, 3sec pause at the bottom, 1sec up)
    rest 2-3 min bwn sets

  • Wednesday Warm up Workout

    Band Pull Aparts from different positions
    6-8 reps of each movement ,hold for 1-2 seconds on each rep.
    taaksevienti
    ristivedot vuoropuolin
    ulkokierto kuminauhalla vartalon etupuolelta
    rintakehän avausliike kuminauhalla
    niskantakaa käsien suoristaminen ulospäin
    vartalonkierrot seisten
    kulmasoudut yhdellä kädellä

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    Air Bike or Bike Erg Warm Up
    1:00 easy @60-70% effort
    :30 moderate @70-75%
    1:00 easy
    :30 moderate/fast @75-80%
    1:00 easy
    :30 fast @80-85%

  • Endurance Workout

    • 8 Interval of:
    Assault Bike 4:00 @ 85-90% MHR
    2:00 rest each interval