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

  • Weight Lifting Strength

    CNJ daily max
    Tng power clean 5x5
    Dual Db push press 4x8

  • COOL DOWN Workout

    Gymnastics Shoulder Flow video

  • RestDay! Workout

    Lepoa/Huoltoa/Uintia!

  • 5/7/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    WRK(24)
    WRK 3:00 REST 1:00 x6
    12 body builder broad jumps
    12 kettlebell swings

    Finisher
    100 bicycles
    1:00 quad stretch

  • 7.3.2024 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Aerobic work Workout

    105 min
    Aerobic work for
    15 min erg - crosstrainer, bike, row
    Then:
    10 pike leg lifts
    10 v-up
    10 hollow rock
    20 ankle touches
    20 side heel touches

  • Päivin Frontsquat 5x7 Strength

    5x7 / 3min

    65-80%

  • Thrusday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim
    2 sets
    100m swim
    1 min rest
    2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
    1 min rest
    100m swim
    rest 1 min
    2x50 kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. rest 30s bwn
    rest 1 min
    100m swim
    rest 1 min
    2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
    rest 2 min bwn sets

  • 6/18/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 alt single leg floor touch
    100m run

    RCVR(30)
    walk, run, jog, bike, row

    Finisher
    50 knee tap crunch
    1:00 stretch of choice

  • FUNCTIONAL 6.7.2022 Workout

    3 rounds:
    10+10 bulgarian split squat
    10 push up
    15 goblet squat
    20 tuck crunches
    -rest as needed-