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

  • Muscle & Power, AV1 Strength

    Wide stance Back squat 12-10-8-6 reps

  • Dips 1 Strength

    Weighted Dips

    15, 15, 15, 15

    Raising weight

    SO 2,5min

  • RestDay! Workout

    RestDay!

  • Monday Warm up Workout

    Warm up
    1:00 Rowing
    1:00 Ski Erg or 5 reps of inch worm with push ups
    1:00 AB / Bike Erg
    Do some short streching after 3 min easy pace part
    then
    second round with :45 work and moderate pace
    and do some more streching and start wod

  • Strength Workout

    unilateral KB front rack hold squats 3x5/5

    backsquat 10-8-6-4-2 reps, increasing weight

  • Strength Workout

    Superset
    4 sets alternating;

    10/arm x Single Arm DB Floor Press
    Rest 1:00
    10/arm x Alternating KB Gorilla Row
    Rest 1:00

  • PARIT EKSTRA "KOTITREENI IDEAT MYÖS" Workout

    LAITAN VIELÄ IDEOINTIA LISÄÄ KOTITREENIN MITÄ VOIT SOVELTAA / KÄYTTÄÄ APUNA OMAN TREENIN TEKEMISEEN. LISÄKSI OMA-ALOITTEISUUS TOIMII VARMASTI JOS HALUAT ESIMERKIKSI TREENATA TOES TO BAR / HS WALK / HSPU / KIPPILEUKAA / PAINONNOSTON TEKNIIKKAA KEPIN TAI TANGON KANSSA. FEEL FREE. TAI KÄYDÄ VAIKKA LUISTELEMASSA ANNA MENNÄ!

    HOME TRAINING SESSIONS EXAMPLES
    FIRST ONE
    Warm up
    3 rounds
    20 jump jacks
    20 bodyweight rdl (alt leg)
    10 cossack squats (slowly, deeper each round/more strech)
    5 inch worm with push up
    Workout
    3 sets
    2 rounds at the
    8-10 db/kb snatch (R) / 4-5 single arm bed sheet rows
    8-10 push ups
    8-10 db/kb snatch (L) / 4-5 single arm bed sheer rows
    6-8 burpees
    rest 3 min after 2 rounds and repeat total 3 times)
    Accesssory Work
    3 rounds
    8-12 upright row / scap push ups
    8-12 suitcase deadlifts / single leg hip bridges
    16-24 deadbugs
    rest 1-2 min

    HOME TRAINING SESSION NUMBER 2
    Warm up
    3 rounds
    30 marching (polvennostot paikallaan)
    5 dynamic squat strech
    5 slowly tricep extension with db/kb (ranskalainen ojentajapunnerrus niskantakaa seisaaltaan)
    5 bed sheet body row (katso youtubesta lakanan viritys ohje kulmasoutujen tekemiseksi 😃 )
    Workout
    8-10 rounds
    6-8 single arm kb/db thrusters (R)
    6-8 single arm kb/db thrusters (L)
    6-8 bed sheet body row
    rest 1-1.5 min bwn rounds
    Accessory Work
    3 rounds
    10-15 reverse lunges (each side)
    :40-60 HS / Wall Walk Hold
    :40-60 russian twists (feet off the ground, bodyweight only)
    rest 2 min

    HOME TRAINING SESSION NUMBER 3
    Warm up
    2 rounds
    :45 marching (polvennostelut rauhassa)
    20 shoulder taps on push up plank
    5+5 squat strech
    5 air squats
    10 alt leg v-ups
    WORKOUT
    6-8 sets
    15-20 jumping air squat (pikku hyppy riittää)
    15-20 alt leg v-ups
    10-15 kb swings / hang snatch or c&j if smaller kb only, then perform example 7+7 reps (one side at the time) IF DONT HAVE EQUIMPENTS THEN 10-15 SUPERMANS.
    rest 1-1.5 min bwn rounds
    ACCESSORY WORK
    3 sets
    10-15 bed sheet body row
    10-15 push ups
    3+3 kb/db TGU OR bodyweight windmills slowly 8-10 reps / side
    rest 1-2 min bwn rounds

  • 28.5.2021 Workout

    Wodeille viettää Jennin Synttäreitä :)

  • AMRAP 9: kahvakuulaheilautus, wallball rive + wallball, burpee Workout

    9 min AMRAP

    7 KB swing
    9 wall ball clean + wall ball
    12 burpees

  • Dynaaminen etukyykky Strength

    Dynamic Front squat:

    3 x 3, 60-70% with plates, 20-30 % with chains