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

  • 16.3.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Burner Workout

    3X

    AMRAP4
    10 burpees
    10 pushups
    10 alt db snatch @22,5
    200m run

    1 min rest

    AMRAP4
    5 v-sit ups/tuck ups
    10 situation
    80m run
    20 Mountain climbers
    80m run

    1 min rest

    AMRAP4
    20 DB lunge @15
    200m run
    20 DB squat @15
    200m run

  • Back squat amrap Strength

    Back squat amrap@85%

  • Thursday Optional Cardio or Rest Day Workout

    Air bike, Bike erg or Run
    Warm Up
    2 rounds
    50 marhing (polvennostot paikallaan vuorojaloin)
    20 alt leg bodyweight RDL
    20 shoulder taps on push up plank
    5 push up to downdog and streching your calfs/achilles on each rep
    :20-30 Squat hold

    Metcon
    5 min from easy to moderate speed
    rest 2 min
    2 sets
    4 min moderate, rest 2 min
    2 min moderate, rest 1.5 min
    1 min moderate/fast , rest 1 min
    :30 moderate/fast
    rest 3 min and go for new set

    5 min recovery which is slower speed than easy pace.

    total time 39 minutes for this cardio workout including rest times.

    Mobility for today
    3+3 min glute/side/low back smash with roller
    3min upper back smash with roller
    10 /10 thread the needle

  • Leuka/työntö 10 kierrosta Strength

    10 x Rengasleuka
    10 x työntö tangolla

  • Main site Wednesday 211013 Workout

    5 rounds for time of

  • VKO10 Treeni 1B Workout

    Takakyykky

    A)
    
Tee nousevin painoin päivän raskas sarja
    4 x takakyykky

    Tulos: paino

    B)
    
Laske tästä painosta 70% ja yksi maksimitoistosarja

    Tulos: toistomäärä

  • Bench press 4x5 Strength

    A: Bench press 4x5 @77,5% amrap sista setet
    B: spoto press 6x1 @60%
    C1: Lat pull downs 4x8
    C2: Seated Shoulder press 4x5

  • Front squat Strength

    5, 4, 4

  • Extra Credit 09-03-2021 Workout

    Double DB Single-Leg RDLs: 3 x 8 each. Rest 60s.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)