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

  • Nanorosso 19.08.21 Workout

    Amrap 4'
    21 cal bike erg
    21 toes to bar
    21 front squat 40kg
    Rest 4'
    Amrap 4'
    15 cal bike erg
    15 toes to bar
    15 Front squat 50kg
    Rest 4'
    Amrap 4'
    9 cal bike erg
    9 toes to bar
    9 Front squat 60kg

  • 14.3.2023 Skill Conditioning Workout

    For time :

    25-20-15-10-5 American Kettlebell Swing 32/24kg
    500-400-300-200-100 Meter Ski
    10-8-6-4-2 Bar Muscle Ups

    TC 20

  • Fittari 2 Workout

    3 rounds

    100 su
    5 power cleans
    6 thrusters
    7 pull ups

  • 30.5.2024 Warmup Workout

    Warm-up
    10:00 BikeErg @ easy
    +
    2 Rounds – BikeErg
    2:30 @ FTP20 pace
    0:30 @ hard pace (MAP 5*)
    2:00 @ very easy pace

    • FTP 20 pace = your 20-minute bike test pace. MAP 5 pace = your 5-minute bike test pace

  • 23.6.22 painonnosto Strength

    1.) Tempaus kiekoille 4×5 kevyt/korottaen
    2.) Rinnalleveto korokkeelta/kiekoilta 4×5
    3.) 3×
    A.1) istumaan nousu lisäpainolla ×10
    A.2) Russian twist x10
    A.3) Askelkyykky kävely ×10 raskas paino

  • Barbell assisted pull ups Strength

    Jalat maassa ristissä tangon alla / boksilla oman tason mukaan.
    Hyvä harjoitus ensimmäisten leuanvetojen vielä uupuessa!

  • Erg, squats and presses Workout

    15 MIN

    • 30 sec Erg @85%
    • 1/2/3/4/5…. Squats 2x24kg kb in front rack
    • 1/2/3/4/5…. Push presses 2x24kg kb

    score is amount of reps performed - 10 sec Erg=1 rep

  • Track 1 Workout

    Warm Up
    - 200m Walk
    - 300m jog
    - 200m Walk
    - 300m jog
    Then 2 rounds of
    - 10 leg swings R (front to back)
    - 10 leg swings L (front to back)
    - 10 leg swings R (side to side)
    - 10 leg swings L (side to side)
    Then 2 rounds of
    - Side high knee karaoke drill 10m e/s
    - 10m Over the hurdle
    - 10m Knee to chest
    - 10m Figure four
    - 10m Samson stretch
    3 Rounds
    - rest 4 min between rounds
    - RPE 8.5
    Run 500m
    rest 01:15
    Run 400m
    rest 01:15
    Run 300m

  • Upper body bodybuilding Strength

    A: Bench Press pyramid 5-3-1-3-1-3-5
    B: Shoulder press 3set
    C: Pec dec 1xMax
    D: Strict pull ups 3xMax
    E: Lat pull rows 2set
    F: rope triceps push downs 1xMax

  • 18.6.2022 Accessory Workout

    3 - 4 Sets:

    a ) Ring Plank Hold 60-90 Sec
    b ) 8 - 12 Lateral Box Step Downs ( each leg )
    c ) 8 - 12 Seated Dumbbell Reverse Fly