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

  • Warm up Workout

    • 2min.: Row/Bike

    • 1 rnd:
      5+5 Spider lunge + twist
      5+5 Up & down dog
      5+5 Scale w/ stretch

    • 1min.: Row/Bike

    • 2 rds:
      6 Back squat
      6 Good morning
      6 Reverse lunge

    • Mobility...

  • Bench press 4x5 Strength

    Bench press 4x5

  • 3 x 6/ jalka askelkyykky Strength

    Liikeparin dead bug + pull over liikkeen kanssa.

  • Tuesday Cool down Workout

    2-3 min light cardio
    1-2 min prayer pose
    1+1 min tricep strech
    1-2 min forearms streching

  • Pull & run Workout

    A: Strict chin ups 3set
    B: seated supinated grip straight bar row 3set
    C: ockulsions db biceps curls
    D: 30min light run

  • 26.8.2020 WOD Workout

    AMRAP 12
    50-40-30-20-10
    Air Squat
    3-6-9-12-15
    Pull Ups
    *0:30 Plank Hold after every rounds

  • CONDITIONING Workout

    Row/Ski/Airbike/Bike for 28-40min.
    Every 4th minute
    alternate between A, B and C.
    Workout starts with A

    A: 5 Pull-Up / C2B
    10 Push-Up
    15 Air Squat

    B: 10m Handstand Walk
    Or 20-30 Wall Facing Shoulder Taps

    C: 10-15 GHD Sit-Up

    Overall RPE 3

  • EasyWOD 21.11.2022 Workout

    Voima
    E3MOM, 3rds
    Wall Ball x10
    -normaalia painavampi
    pallo

    WOD
    PariWOD: You go, I go
    Amrap 14min
    14 slamball
    14 squat to WB
    14 WB push press
    14cal row

  • 8/21/20 Workout

    Warm up(10)
    2 rounds
    20 heels to rear
    10 squats
    20 jax
    10 plyo jumps

    WRK(20)
    WRK 4:00 REST 1:00 x4
    10-10m shuttle runs
    10 sit to stand w/db's(sit down to a bench or a box with db's by your side then stand up).
    10 kettlebell swings
    10 heavy jump rope or 20 singles/doubles

    Finisher
    50 cross crunch
    1:00 min hamstring stretch

  • Wednesday Warm up Workout

    Band Pull Aparts
    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

    2 rounds
    2:00 air bike @ easy/mod pace
    20 step back lunges
    10 cossack squats
    10 wb goblet squats
    5 wb shots