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

  • Extra Credit 21-08-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    :30 Child's Pose
    15 Banded Ws
    :30 Cat/Cows
    -Rest as Needed b/t Sets-

  • Run 5km Workout

    Run 5km

  • OPTIONAL METCON Workout

    21-15-9

    standing bike
    Db snatch @22,5/15kg

    rest 2min after each round

  • 23.1.2021 Nuutti Workout

    Row 3000m (85-90% intencity)

  • Kettlebell Workout

    A) In 12-13 mins

    Build up to a mod/heavy turkish get up

    In the remaining time work on technique with a lighter weight

    B)
    4 rounds of (16 mins total)
    40” on / 20” off
    single arm front rack lunge R
    american swing
    single arm front rack lunge L
    V up

    C) Extra
    kettlebell teapot
    3x10-12/side

  • Monday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then 2 rounds
    2:00 cardio machine

    20 alternating leg bodyweight RDL (total)
    10+10 lateral box step ups
    10 inch worm with push up
    10+10 windmill with 5kg plate

    Metcon Prep
    3 sets
    3 devils press,@ 1st-light, 2nd- moderate, 3rd wod weight on DB's
    6 box jump overs
    rest 30-60s bwn rounds, get your heart rate up.

  • 2.2.2021 Nuutti Workout

    7 x ( Snatch Panda Pull + High Hang Squat Snatch)

    75-85%

  • Hero-EMOM Workout

    Emom40
    A) Round of Nate (2 BMU - 4 HSPU - 8 KBS @32/24)
    B) Round of DT (12 DL - 9 HPC - 6 STOH @40/30)
    C + D) 20-25 cal bike erg

  • Tiukka ring mu Workout

    Tiukka rengas mu 4x1

  • Jalkoja Workout

    3 kierrosta
    A1) bulgarian split squat käsipainoilla x5+5
    A2) askelkyykky käsipainoilla x5+5
    A3) ghd jalkojen nostot x10