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

  • 13.7.2021 Workout

    EILINEN tai

    esim.
    - matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 12 min 16 reps Workout

    12 min AMRAP:

    16 cal ergo
    16 kb swing
    16 db snatch

    Rx: kb 32/24 kg db 25/16 kg

  • Newton Challenge WOD 7 Workout

    Warm up

    Tabata 8 x 20s work/10s rest
    1. Jumping jacks
    2. Inch worm to spiderman lunge
    3. Toe touch to squat
    4. Crab position rocks
    5. Jumping jack
    6. Inch worm to spiderman lunge
    7. Toe touch to squat
    8. Crab position rocks

    Movements in the warm up

    Workout

    28 air squat
    14 push-ups
    Into
    12-9-6
    Burpees
    Sit-ups

    20 air squat
    10 push-ups
    Into
    12-9-6
    Burpees
    Sit-ups

    14 air squat
    7 push-ups
    Into
    12-9-6
    Burpees
    Sit-ups

    No rest between the sections.

    Movements in the workout

    1. air squat
    1. push-up
    1. burpee
    1. sit-up

  • FUNCTIONAL 21.7.2021 Workout

    EMOM 20
    1. Ground to overhead (with a plate)
    2. Sit ups (with a plate)
    3. Walking lunges (with a plate)
    4. Rest

  • HS walk for meters Workout

    We are testing to see how you handle handstand walk under fatigue from the WB wod.
    This is a great time to really put in the effort with the technique. Mind over matter.
    Handstand Walk : 6x 45 secs, rest 2:15

  • 25.11.2022 Squat Snatch Strength

    Build To Heavy Single

  • Juoksuohjelma, viikko 7, Harjoitus C Workout

    Skaalattu:
    - Yhdistelmäharjoitus: 60-90min
    - Yhdistä jalkalenkkiin (30-60min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

    Kuntoilija:
    - Yhdistelmäharjoitus: 60-120min
    - Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

    Pro:
    - Yhdistelmäharjoitus: 60-120min
    - Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

  • MAYFLY PRO TRACK Workout

    A,
    3 rounds for quality of:
    Sprinter Stretch, L 1:30 min/R 1:30 min
    3x 6 Eccentric Barbell Good Mornings, pick load
    3x 8 Tempo Back Squats, pick load
    Bar Hang, 1 min
    Roll/Smash Upper Back, L 1:30 min/R 1:30 min
    Roll/Smash Lat, L 1:30 min/R 1:30 min
    3x 5 Eccentric Ring Rows
    3x 8 Tempo Dumbbell Bench Press, pick load

    Sprinter Stretch- 1-1:30 min
    Eccentric Barbell Good Mornings- 6 secs lowering; RPE 5/10
    Tempo Back Squats- 3 secs down and up; RPE 6/10
    Eccentric Ring Rows- 6 sec lowering; RPE 5/10
    Tempo Dumbbell Bench Press- 3 secs down and up; RPE 6/10

    B,
    For quality:
    300 Box Step-ups, 40cm

    Athlete Instructions
    Athlete Instructions
    "Chad" Prep

    Box Step-ups / Ruck, 20 mins

  • Leuanveto + press Strength

    4 rounds
    4 pull up
    8 shoulder press
    Rest 2min

    Kirjaa tuloksiin shoulder pressin kilot, kommentteihin leuanvedot

  • Muscle & Power, Hero Workout

    ”Elizabeth”
    21-15-9 reps for time
    Squat cleans 61/43 kg
    Ring dips