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

  • Extra Credit 26-12-2020 Workout

    • Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
    • 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
    • Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Strength 25-12-2020 Workout

    Superset!
    4 rounds

    A1) Strict Pull-Up x 5-8 3s down. Rest 60s.
    - Options: Side to Side Pull-Up, normal, partner/self assisted.

    A2) Single Arm DB Floor Press x 6-8 each. Rest 60s.
    - neutral grip

  • Painonnosto Workout

    1 x clean
    1 x clean & jerk
    1 x rive
    1x split jerk
    Sarja x 7
    25kg, 30kg, 35kg, 37,5kg, 40kg, 42,5kg, 45kg

  • 3/12/21 Workout

    Warm up(10)
    3rds
    20 jax
    10 single leg dl
    6 walkouts

    RCVR(25)
    walk, jog, run, walk/run intervals, bike, row
    just move

    Finisher
    50 flutter kicks
    1:00 butterfly stretch

  • Kehonhuolto ja liikkuvuus Workout

    3 kierrosta

    rintaranka
    5 hindu punnerrus
    10/10 ylävartalo kierto
    lonkka
    30sek per puoli Kööpenhamina pito

  • KoronaCore Workout

    4-5 rounds of
    10 butt lifts
    20 heel touches
    10 rainbows
    10 leg lifts
    Rest as needed between rounds

    https://www.instagram.com/elligromov/?hl=fi

  • Karantreeni #Anywhere ”Row or Run” Workout

    10 x 500m / Rest 1 minute between intervals
    (Hardest sustainable pace - Eli tavoitteena on vetää jokainen intervalli mahdollisimman samalla keskivauhdilla, kovaa saa mennä, mutta ei all out vetoja!)

  • SandStorm Workout

    WOD 1:
    Deadlift
    2 reps for max
    225 and 240

    Kettlesnake:
    400m run w group
    10 over the log burpees
    400m run

    WOD 2:
    50+ thrusters (45)

    WOD 3:
    30 fat bar snatches (45)
    2x 40m fat bar front rack lunges

  • Extra Credit 25-12-2020 Workout

    Zottaman Curls: 3 x 8-12. Rest 60s
    +
    - Foam Roll - Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • EASYWOD 22072020 Workout

    -Soututekniikkaa

    2 rounds
    800 m run
    800 m row