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

  • active recovery Workout

    4 rounds for quality of:
    Row Calories, 2 mins
    Bike Erg Calories, 2 mins
    Ski, 2 mins
    Mobility

    Mobility:
    Round 1: 2 mins Couch Stretch L/R
    Round 2: 3 mins Wall Squat Stretch
    Round 3: 1:30 Banded Lat Distraction L/R
    Round 4: 2 mins Thoracic Spine Foam Rolling

  • 25 min juoksu ja 2 liikettä Workout

    25min

    400m juoksu
    10 yleisliike boksin yli
    10 seinäpallo

  • Pack 19.4 Workout

  • 21.4.24 Perfo Workout

    5min flow

    20min lämppä

    25min
    3x
    4 Medball heittoja /hlö kaverille
    Rest 1min
    3 Hang power clean ~60%
    Rest 2min

    15min wod setup & lämppä

    Wod
    QF 24.4

  • 12.8.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Strength - Back squat Strength

    Back squat 5x5

  • Mobility Workout

    Hip opener 3 position

    Mobility for Internal rotators of your shoulder:

  • Hamstring massage / Bottom of Squat + Hip opener Workout

    http://m.youtube.com/watch?v=icSJGpnA8As

    Bottom of the squat separating knees with your elbows

    3 position hip opener

  • Mobility Workout

    Open mobility

  • Couplet Workout

    For time:
    Run 800 meters
    10 rounds of the couplet:
    Pull-up, 10 reps
    Ring dip, 10 reps
    Run 800 meters