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

  • Seal Row Strength

    2x5 reps of Seal row

  • Extra Credit 25-01-2022 Workout

    Banded Pull-aparts: Max reps in 2:00
    +
    - Scorpion Stretch - 60s each
    - Lizard Pose - 60s each
    (Breathing 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Pääsiäis-WOD Workout

    Pääsiäis-WOD

  • 17.5.2022 Juoksu Workout

    Juoksu n. 45 minuuttia.

    15 min verryttely.

    3x60m spurtteja. Kävely palautus

    2x5 min reipasta juoksua, 3 min. palautus välissä

    10min loppuverryttely.

  • Powerlift Strength

    A1. Bench press 6 reps x 2 sets, RPE 8-10
    A2. DB Incline Bench press 14-16 reps x 2 sets, 30sec rest after A1.

    B1. Hip thrust 7 reps x 2 sets, RPE 8-10
    B2. DB walking lunges 12-16 reps x 2 sets

    C1. Weighted back extensions + hold 6 reps, RPE 6-8 + 10 sec hold x 2 sets
    C2. Banded row 16 reps x 2 sets, RPE 6-8

    D1-Extra. Banded pullover 15-25 reps, RPE 8-9, 2sets 5 reps with 5sec rest

  • 100 burpees Workout

    For time:
    100 burpees

  • Squat clean 3x10 Strength

    Squat clean 3x10

  • Päivän treeni 8.3 Workout

    LÄMMITTELY
    • Lonkan pyöritykset
    • Pakaran aktivointi
    • Lapapunnerrus
    • Kierrot rintakehä
    • Rangan pyöritykset
    • Lonkan kierrot
    • Kyljellä kierto

    KESTÄVYYS
    Kesto 35min!
    1min-1min
    0-5min Askelkyykkykävely - Mittarimato
    6-11min OHS - Lisko kyynerpään kosketuksella
    12-17min Karhukävely - Kasakkakyykky
    18-23min Air Squat - Roikunta
    24-29min Lapsen lepoasento+punnerrus - Selän ojennus
    30-35min Vaaka+kierto (30s./puoli) - Vuorikiipeilijä

  • Endurance WOD Workout

    Every 12 minutes for 36 minutes (3 rounds):
    1000 m row
    10 burpees
    20 push ups
    30 KB swings 24/16 kg
    40 sit ups
    50 air squats

  • 26.2.2022 Bike & Jerk Workout

    For time :

    4000m Bike Erg
    21 Push Jerk
    2000m Bike Erg
    21 Push Jerk
    4000m Bike Erg

    60/42,5 ( Teen 50/35kg )

    ( 20 - 30 )