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

  • 11.5.2024 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

  • "Hurricane" Workout

    5 rounds for time:
    6 Sandbag Over Shoulders 60/40kg
    20m Dual KB Front Rack Carry 24/16kg
    3 Wall Walks
    20m Dual KB Front Rack Carry 24/16kg

  • 14.5.2024 BasicWod Workout

    Endurance 50 Minutes Of : ( HR Zone 3, Green )

    1000m Bike
    500m Row
    400m Run

  • Workout by Juhana Heinonen Workout

    Juhana Heinonen ohjaa tunnin ja päivän ohjelma selviää tunnilla.

  • Active recovery Workout

    6 x 5 min sets

    • Run 400m
    • Rest of the Time Easy Erg
    • 5 Min Amrap With easy pace 5 toes to bar/practice + 10 (5+5 kb snatches) + 15 box step overs

  • 17.6.2024 Warmup Workout

    2 – 4 rounds

    200m Run @ build pace each round
    50m walk

  • 21.1.2025 Workout

    45-60MIN PK

    -Juosten, mikäli mahdollista. Muuten laitteilla salilla.

  • Pull Strength

    A: Broad jumps 8x3
    B: Power clean 5x3
    C: Deadlift 3x5
    D: WPU 1RM
    E: Strict chin ups Supinated 2xMax
    F: Seated rows 2set
    G: Alternating Db biceps curls 1xDrop set

  • Glenn Pendlay Workout

    For Time

    1,000 meter Row
    10 Ground-to-Overheads (135/95 lb)
    750 meter Row
    10 Ground-to-Overheads (135/95 lb)
    500 meter Row
    10 Ground-to-Overheads (135/95 lb)
    250 meter Row
    10 Ground-to-Overheads (135/95 lb)

  • Are your ready? Workout

    For Time:
    6 Muscle Ups
    24 cal Row
    16 cal Bike
    16 (8 each arm) Dumbbell Squat Snatches 50lbs/35lbs
    15 cal Bike
    24 cal Row
    6 Muscle Ups