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

  • "Annin kaks-kuus" Workout

    40min AMRAP. Pareittan, vuorotellen. Toinen lepää kun toinen tekee. Juoksut yhdessä
    Cash in: 400m Run
    6 Cal row/ski/bike
    6 Burpee
    6 Push-up
    6 Pull-up
    6 Push press (55kg/35kg)
    6 Clean
    6 Thruster
    6 Wall-ball
    600m Run

  • Weightlifting Strength

    CNJ max
    Db push press 4x8
    Back squat 5x5

  • Juoksu - punnerus - istumaannousu Workout

    Taipalsaarella mielikuvitusta ja saatavilla olevia resursseja (mm kengät) käyttäen 😃

  • 3K row Workout

    A. EMOM 10 minutes
    even 3 hspu
    odd 4 strict pull-ups
    -hspu were difficult. about 1/2 strict, the rest kip
    -pull-ups easy, but felt good.

    B. BTK push-press. 10-10-8-8-6-6
    -95x10,115x10,135x8,145x8,155x6, 165x6
    -perfect weights. difficult but doable.
    -need more of this.

    C. Row 3k for time
    -10:40.2
    -legs felt dead today. breathing was fine, just lactate in legs. 1st 1k around 3:30, then slowed considerably through middle. Last 400m pulled hard.

    D. 3x10 ring row. rest 2 minutes.
    -done. felt good. going forward, keep hand externally rotated throughout

  • Oly Lifting (Power Snatch, Clean & Front Squat) Workout

    Weightlifting
    Power Snatch (40kgx3, 50kgx3, 55kgx3)
    1 Clean & 5-4-3-2 Front Squats (55kg, 65kg, 75kg, 85kg)
    3x5 Single-Leg Hip Thrusts
    3x5 Eccentric GHRs
    2 minute Abs

  • New Kettlebell Workout

    Finally after GBF

    Finished my 3rd week of wendlers

    Benchpress
    3x180

    WOD
    20 airdyne
    20 kb cleans
    20 kb swings
    20 airsquats
    20 airdyne

  • 3 ROUNDS/30 min Workout

    Kolme liikettä, määrätyt toistomäärät

  • Row intervals Workout

    12 rounds. Row 500m.
    2-5s less than your 5km pace.
    Rest 30s btw rounds.

  • Wednesday Cool down Workout

    2-3 min light cardio
    2-3 min v-sit strech (hamstring, adductors, sides)
    1+1 min leg across body strech

  • Track (Hurdle Drills, Sprinting Drills, Hurdle Runs, Running) Workout

    AM
    Track & Field
    5 Laps of the Infield + Dynamic Stretching (Warm-up)
    18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
    10x30m Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipsx2, walking skipsx2)
    5x4 Hurdle Runs (1-step, 0.84mx1, 0.91mx2, 1.00mx2)
    10x4 Hurdle Runs at 1.00m (5-step, 9 meters between hurdles)
    6x150m Runs at 25-27 seconds (1-2 minutes rest)
    Gymnastics (Handstands)
    1 Lap of the Infield + Foam Rolling (Cooldown)