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

  • 24.9.2022 EMOM Conditioning Workout

    6 - 8 rounds ( 30 - 40 min )

    Minute 1 - 2 : Ski erg Calories
    Minute 3 : Box Jumps 30/24"
    Minute 4 : Bar Facing Burpees
    Minute 5 : Rest

  • Back squat Strength

    Back squat 10x1

  • 28.5.2022 Workout

    EILINEN tai

    LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

  • Eagle (engine vk26) Workout

    Zone 1:
    -Run

    Zone 2:
    -Sled pull YGIG 12,5 m

    Zone 3:
    -Ski 150m
    -Shuttle run 60m

    Zone 4:
    A: Airbike 8-10 cal
    B: rest

    Zone 5:
    A:
    -KB Swing x 6-8
    -Box jump x 6-8
    -Jumping lunge 6-8

    B: Rest

    Zone 6:
    -RowErg

    -1 round
    - 6,5min work / 1min rest

  • Warm up and WOD Workout

    1 min General Movement: jog, jumping jacks, jump rope, bike or row
    10 Bootstrappers
    5 Inchworms
    10 Alternating Spiderman + Twist
    1 min General Movement: jog, jumping jacks, jump rope, bike or row

    With Empty Barbell:

    5 Slow RDLs
    5 Slow Deadlifts
    5 Kang Squats
    5 Back Squats
    10 Alternating Elbow Raises
    5 Strict Press
    5 Push Press
    5 Push Jerk
    5 Front Squats

    WOD
    5RFT
    12 Shoulder Press 95/65
    20 Front Squats
    200 Meter DB Farmer Carry 40/30

  • BASIC WOD: Mobility Flow Workout

    4x12min ( A+B+A+B)

    A.)Upper body
    • 10 OHS-position shoulder rotation
    • 10 Bird dog
    • 10 Lying prone press
    • 10+10 Hinge wall ( 1 hand at a time)
    • 10 truck drivers

    B.) Lower body
    • 10 Curtsy lunge
    • 8+8 Box step down
    • 10 Kangaroo squat
    • 10+ 10 banded deadlift + good morning
    • 3+3 Full perfect sretch combo

  • Overhead squat method Antikainen wk1 Strength

    OHS 4x4x75%

  • CONDITIONING Workout

    20min AMRAP:
    200m Run
    9 Wallball
    7 Box Jump
    5 TTB
    RPE 2-4, go by feel

  • 22.10.2022 Workout

    EILINEN

    tai

    LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

    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

  • Weighted Pull-Up Strength

    For Total Load:
    5 Sets of 3