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

  • 18.10.2024 Warmup Workout

    Movement prep
    1-2 Rounds
    10/side Xiao Pengs
    0:20 hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    1-2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses

  • Friday Warm up Workout

    Warm Up
    3 sets
    1:00 cardio (add speed each round)
    10+10 banded side steps
    5 banded dynamic squat strech
    5 inch worm with push up
    10 reverse lunges
    3-5 burpee pull ups

  • FUNCTIONAL 9.4.2022 Workout

    2 rounds: (60s. ON, 15s. OFF)

    1. Sled push
    2. Echo bike
    3. Box jump
    4. Walking lunges
    5. KBS
    6. Target burpee

  • Swimming or rest Day Workout

    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.
    Warm Up
    200m different drills for swimming (voit uida 25m rataa, vaparia, selkää, rintaa sekaisin as you like)

    Treeni
    6x25m potkut, rento suora jalka, lepo n.1 min välissä.
    3x100m vapari (25m fast, 75m moderate ) lepo 1-2 min
    4x75m (vapari, potku,vapari) eli potku tuolla välissä niin että "kädet suorana edessä ilman lautaa ja potkin men
    menemään. Jos meinaat pudota pinnalta "lantio putoaa" voit ottaa rintauintia väliin et homma tasaantuu
    ja syke tasaantuu ja sit jatkat taas pelkkää potkua. ja päälle sit 25m vaparia.

  • REST DAY Workout

    Lepopäivä- mitäpä teit?

    ps. sali kiinni ohjattujen tuntien osalta 2-5.4. Hyvää pääsiäistä!

  • 8.3.2021 Workout

    Lepopäivä!

  • Extra Credit 13-04-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    1:00/1:00 Couch Stretch
    10/10 Seated Single Leg Lifts
    10 Seated Double Leg Lifts
    20 Glute Bridge-Ups
    -Rest as Needed b/t Sets-

  • FUNCTIONAL 24.8.2022 Workout

    3 rounds:
    5-10 + 5-10 shrimp/pistol squat
    10 + 10 one leg deadlift
    10 push up
    -rest as needed-

  • Active Recovery Workout

    Active Recovery

    Primary
    Swim 500 meters at easy pace
    20min Mobility Work with Resistance Band and Foam Roller

    Alternates to Swim
    20-25min Bike or Jog at a moderate to easy pace &
    20min Mobility Work with Resistance Band and Foam Roller

    Or

    Yoga 40-60 minutes

  • Back Squat 1x1 Strength

    Front Squat for load:
    #1: 1 rep