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

  • 180122 Tiistai (ulkowod) Workout

    Partner workout
    20min AMRAP
    Partner 1: 300m run
    Partner 2: AMRAP one arm devil's press 22,5/15

  • Extra Credit 02-04-2024 Workout

    OPTIONAL COOL DOWN

    5-10 MIN YOGA FLOW...
    Up Dog to Down Dog
    3-Legged Dog
    Cat/Cows
    Child's Pose
    Rebound Pose

  • Main site Sunday 231203 Workout

    REST DAY

  • STRENGTH Strength

    Alternate between A&B for 5
    rounds, rest 1-2min between
    movements.

    A) 3 Bench Press.
    B) 6 Prone KB/DB Row, tempo
    30X2 (3sec negative, explosive
    up, 2sec hold at the top)

    RPE 4

  • Extra Credit 10-04-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5-10 Barbell Rollouts from knees
    5/5 Sciatic Nerve Floss
    5 Cat/Cows
    Rest as Needed b/t Sets

  • 16.7.2022 Workout

    EILINEN

    tai

    LEPO + 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

  • 1.10.2023 3 rounds for quality Workout

    60s weighted chinese plank
    30s hanging knee raise hold
    30s rower pike ups

  • WOD Workout

    5 Rounds for Time:
    30 Air Squats
    19 Power Cleans @60/43kg
    7 Strict Pull-ups
    500m Row
    Timecap: 38 mins

  • OPTIONAL LONG ENDURANCE Workout

    10min easy pace bike (NOSE BREATHING)
    .

    4-6rounds
    2min echo
    3min bike
    2min ski
    3min bike
    .
    10min easy pace bike (NOSE BREATHING)

    TARGET PK1-2 / easy enough

  • 23.7.2022 Workout

    EILINEN

    tai

    LEPO + 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