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

  • EasyWOD 23.6.2022 Workout

    Voima
    E3MOM, 4 rounds
    6-10 strict pull up
    -matala tanko

    WOD
    3 rounds 40s work/20s rest
    farmers walk w/2kb's
    Box step up
    bent over row (barbell)
    ski

  • Main site Wednesday 230621 Workout

    10 rounds for time of:

    ♀ 25-lb DBs ♂ 35-lb DBs

  • Endurance Workout

    45min ”amrap”

    *harjoituksessa haetaan lihaskestävyyttä. Pyri pitkiin sarjoihin. Harjoitusta ei ole tarkoitus painaa maksimitehoilla läpi vaan tasaisella tahdilla 70-80% efortilla.

    1000m soutu
    75 Double under /250 Single under
    40 Lunge step
    40 Kb hang clean & push press

  • Extra Credit 06-03-2022 Workout

    Landmine Rotation: 3 x 10 each. Rest 60s.
    +
    - Pigeon Pose - 60s each
    - Scorpion Stretch - 60s each
    - Adductor Rock back Stretch - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • 20220927 Workout

    WOD 20220927

    Warm up:

    5 min cardio

    AMRAP 5:
    5x bent over rows
    10x dips
    10x squats

    Wod:

    FOR TIME:
    200x PUSH-UPS
    EVERYTIME YOU BREAK
    1 ROUND OF
    5x PULL-UPS
    10x SIT-UPS
    15x AIR SQUATS

    Finisher:

    10 rounds of:
    5x horn curls
    5x chin ups

    Cool down:

    Stretching movements
    Hydrate
    Recovery

  • Saturday Warm up Workout

    Warm up
    3 sets
    1:00 cardio (add speed each round)
    3+3 lunge elbow to floor strech
    3 inch worm with push up
    :20 ring support hold
    :10 ring dip hold
    5 muscle snatch
    5 barbell ohs

  • Week 2, day 9 Workout

    Warm-up:

    3 Rounds of:
    1:00 min ski erg
    10+10 1-legged deadlifts with dumbbell
    10+10 1-Arm kneeling shoulder press
    5 Burpees
    :20s Hanging l-sit

    Shoulder press

    4 sets of 10 @ 90% of last weeks 10RM

    Push press
    2 sets of 10 with “4 reps in reserve”
    2 sets of 8 with “3 reps in reserve”

    *Rest around 2:00 minutes between sets.

    *Kirjaa painot ylös, sillä progressiot jatkuvat näiden painojen pohjalta!

    Tässä vaiheessa pyrkimys on vahvistaa perustekemistä ylöstyöntävien liikkeiden kanssa, joten keskity ensisijaisesti hyvään mekaniikkaan sekä tuntumaan. Push press:ssä pyri tuntemaan hyvä ajoitus ponnistuksen sekä työnnön välillä.

    Metcon (time)

    Buy-in: Tabata ski erg

    Then 4 rounds of:
    15 Deadlifts with dual dumbbells 22,5/15kg
    10 Burpee box jumps 24/20”

    Cash-out: 20/15 Calories ski erg

    Bonus:

    4 sets of 20 Banded pull-ups

    3 x 15 Reverse hyper

    *Rest 1-2 minutes between sets. 3-4 reps in reserve.

    Core:
    3x
    30 Weight supported flutter kicks
    15 Heels over weight taps

  • "Boat Shoes" Workout

    For Time:
    1,500/1,200 Meter Row
    1,200 Meter Run

    Rest 3 Minutes

    1,000/800 Meter Row
    800 Meter Run

    Rest 3 Minutes

    500/400 Meter Row
    400 Meter Run

  • Monday Warm up (lighter week overall, 3 rest days) Workout

    Warm Up
    3 rounds
    1:00 cardio (add speed each round)
    3+3 lunge elbow strech
    3 inch worm with push up
    5 dynamic squat strech
    5 deadlifts
    5 shoulder press
    5 back squats

  • Friday Cool down Workout

    Cool down
    2-3 min light cardio
    1+1 min piriformis strech
    1+1 min forearms streching
    1+1 min calf strehing