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

  • 10/4/19 Workout

    Warm up of the week 9/30-10-4
    100m run
    10 knuckle draggers
    10 squat jumps
    10 pik-n-grass
    10 walkouts
    10 heels to rear-2 count
    10 mountain climbers-2 count
    10 hollow rocks
    10 active spiderman
    :30 samson per
    1:00 min front rack stretch

    Intervals(32)
    Rower preset workout
    1:00 min-rest 1:00
    2:00 min-rest 2:00
    3:00 min-rest 3:00
    4:00 min-rest 4:00
    3:00 min-rest 3:00
    2:00 min-rest 2:00
    1:00 min-rest 1:00
    Done

    Or
    c/o Alchemy 365
    A10:

    10 Rounds –
    1 Tabata Interval: Goblet Squats
    1 Tabata Interval: Mountain Climbers

    Finisher
    50 double crunch
    1:00 min chest opener

  • WOD 11/12/19 Workout

    “Flintstones”

    AMRAP 20:

    50 Wallballs

    40 db snatches 25/22,5

    30 Toes to bar

    20 Cal row/bike

  • Bike for 88 mins Workout

    Biking outside for 88 mins (32,1 km)

  • 21-15-9 Workout

    Calories ski erg
    Toes to bar
    Kettlebell deadlift @2x32

    TC:10:00

  • 24.5.2024 HandstandHolds Workout

    Strength Circuit – 2 rounds of:

    3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
    5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
    10 Prone PPT pulses & hold last rep (10-sec)
    3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
    20 to 30-seconds of Wall-facing flutters
    10 to 20 Handstand shoulder taps

    (Rest as needed b/t exercises)

    Rest 60-seconds between rounds

  • 10.9.2019 Workout

    Ski

    5 x 1000m

    Rest 2 minutes btw. sets.
    Results is average speed all five rounds.

  • 10.9.2019 Workout

    15-12-9

    Power Jerk 60/45kg
    Ring Dips

  • 10min amrap Row+HSPU Workout

    10min amrap

    20cal row
    8 HSPU

  • Crosstraining kestävyys - tiistai Workout

    Ergoilua
    __

    LÄMMITTELY
    12min
    1min reipas ergo (vaihtuva)
    10 ilmakyykky
    10 gorilla row
    5+5 alaspäin katsova koira + toe tap ristiin
    5+5 lonkan kierrot istuen
    __

    HARJOITUS (Peruskestävyys, 60-70%/HR max, vauhtikestävyys, 70-85%/HR max)

    3x8min* ergo, 1 min lepo kierrosten välissä

    *2min ergo (kevyt)
    2min ergo (keskiraskas)
    2min ergo (kevyt)
    2min ergo (keskiraskas)

    Jokainen 8min osio tehdään omalla ergollaan. Järjestys voi olla esim soutu, pyörä, hiihto. Ergoissa intensiteetti vaihtelee 2min välein; kevyt tarkoittaa hyvin rullaavaa tahtia, jolla sykkeet pysyvät pk-alueella. Keskiraskaaseen nosta tempoa ja sykettä vk-alueelle. Voit halutessasi myös nostaa vastusta.

  • Aerobic work Workout

    50 min
    2 min run/1 min walk