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

  • 22.7.24 Strength

    FRONT SQUAT

    6-6-4-4-2

    • vielä mennää!
    • lisää painoja kun toistot vähenee (vertaa viime viikko)
    • lepoo sen verta kun tarvii sarjojen välissä

  • Cindy with wallball Workout

    AMRAP20:

  • Tiistai 28.2.23. BASIC Workout

    Warm Up
    2 rounds
    1 min row
    1 min air bike or bike erg
    10 ring row
    10 scapula rolls
    10 alt leg v-ups
    10 good morning with db againts chest
    10 walking lunges

    Metcon
    Emom 24
    1) Rowing x 45sec
    2) V-ups x 10-15 (max 30s)
    3) Air Bike x 45s
    4) Suitcase deadlifts x 8-10 reps each side @12-16/16-24kg

    Accessory Work
    3x 12+12 single arm db press
    3x 8-12 hamstring curls on rower
    rest as needed

  • Week 8, Day 53 Workout

    Warm-up:

    5:00 min light bike
    Right into
    3x
    1:00 min @ 80% Watt
    5+5 Samson lunges
    40 Plate hops

    Bike workout:

    40:00 minutes bike erg 5:00 min @ 75-80% watts
    400m run

    Bonus:

    4 x 20+20 Supported wrist extensions, light

    Banded deathmarch with wallball in bearhug,
    accumulate 12:00 minutes

  • 17.1.2024 PK Workout

    Shoulder Warmup 3 rounds :

    20 Pass Trough
    5-7 Push-Ups
    5 Kip Swing
    2 Skin The Cat

  • 26.7.24 Workout

    ACCESSORY

    core:
    3 rounds:
    25 sit ups (abmat)
    40s ring plank hold

  • "ASSAULT 5 STAR POWER" Workout

    5 Rounds for Time
    10 Push Presses (135/95 lb)
    10 Power Curls (135/95 lb)
    10 Bent-Over Rows (135/95 lb)
    10 Ground Presses (135/95 lb)
    10 calorie Assault Air Bike

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds
    1) Alternating KB swing snatch
    2) MB over shoulder
    3) Ring row
    4) Rest

  • Bench press Strength

    7 x 5

  • 29.7.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    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