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

  • Main site Monday 210823 Workout

    3 rounds for time of

  • 10/16/20 Workout

    Warm up(10)
    20 high knees
    10 pik n grass
    20 heel grab
    10 side lunge

    GRT(25)
    5 giant sets
    10 push ups
    10 hammer curls
    10 bent over row
    10 overhead tricep extension
    10 sit ups
    Complete all exercises back to back
    rest as needed between sets

    Finisher
    1:00 plank
    1:00 chest opener

  • ASA:n suosikki Workout

    5 kierrosta
    5x power Clean + Front Squat + Push press

  • Täysii Workout

    6x3min, 3xA 3xB, do as fast you can every 3min

    A:
    12 cal assault bike
    6 power clean

    B:
    12 cal assault bike
    9 pullup

  • Muscle & Power, YV2 Strength

    Weighted pullup 3 RM, then max reps without weight

  • 6.7.2023 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Palauttava seiskajumppa Workout

    EMOM X 16

    A) Skierg 7cal
    B) Push press 25kg 7x
    C) TB - skaalattuna, polvien nostoilla 7x
    D) Wallball 7x

  • Shoulder press Strength

    5*10 shoulder press

  • 12.4.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 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 Swim
    100m Kick
    100m Pull
    100m Swim
    rest as needed bwn

    Workout:
    4x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
    200m (Moderate), rest 2 min after 200m.
    3x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
    200m (Moderate), rest 2 min after 200m.
    2x50m (Fast), rest 30 sec bwn. rest 2 min after last fast 50m.
    200m (Moderate), rest 2 min after 200m.
    Easy 100m for cool down.