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

  • Saturday Warm up Workout

    3 rounds
    1:00 row or air bike
    5 dynamic squat strech
    5 push up to downdog pose
    5+5 birddogs
    5+5 suitcase DL
    5+5 single arm db press
    5 med ball cleans
    5 wall ball shots

    then workout prep
    climb to workout with barbell complex
    3 deadlifts + 3 hang power cleans + 3 thrusters
    then test 1-5 reps of each movement you feel like to do and start workout, have fun.

  • KoronaCore Workout

    4-5 rounds of
    10 butt lifts
    20 heel touches
    10 rainbows
    10 leg lifts
    Rest as needed between rounds

    https://www.instagram.com/elligromov/?hl=fi

  • Basicin nopeet lähöt Workout

    3min amrap
    5cal echo bike
    5 burpee

    3min rest

    3min amrap
    8cal bike
    10 Db snatch

    3min rest

    3min amrap
    6cal ski
    8 Knee raise

    3min rest

    3min amrap
    8cal row
    8 jumping pull-up

  • Wednesday Warm up Workout

    Warm up
    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon

    Then with miniband (dont use too strong one)
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 banded single leg hip bridge
    10 banded dynamic squat strech

    then we do 2-3 sets of
    :15 Active Bar Hang
    5 Scap pull ups + 4 kip to swings + 3 strict/jumping pull ups
    :15 Ring Support Hold
    5 inch worm with push up

  • 7/31/20 Workout

    Warm up(10)
    100m run
    10 high knees
    10 jax
    10 plank taps
    10 big arm circles
    10 cross body crunch
    10 push ups
    100m run

    GRT(20)
    On the 2:00 x8
    200m run

    Finisher
    50 alt toe touch
    1:00 min butterfly stretch

  • 31.10.22 Strength

    VOIMA 9/9

    WEIGHTED PULL UP
    Every 90s x4
    2 (Weighted) pull up

  • FUNCTIONAL 1.10.2022 Workout

    4 x 4 min AMRAP, rest 2 min

    A.
    12 cal row/ski/bike
    10 KBS
    8 goblet squat

    B.
    12 burpee
    10 DB snatch
    8 reverse lunge (with DB

  • Saturday Warm up Workout

    3 rounds
    1 min : air bike, increase pace each time a bit
    10 dynamic squat strech / 10 wb goblet squat / 10 wb shots
    10 db snatches @ starting light weight and building to wod start weight
    5+5 squat strech
    :20 single arm db oh hold
    1+1 db tgu

  • Weight Lifting Strength

    Snatch balance 5x3
    Snatch 6x1
    Push press 4x5

  • 24.3.2020 CF Workout

    Eilinen/

    Työntö niskasta 3x4x50-60%

    Työntö niskasta + työntö
    2+1x70%, 5 x (2+1)x75%

    Raakarive polvelta + VAPU
    3+1x70%, 4 x (3+1)x75%

    3x20 Deadbug
    3x20 reverse hyper
    3 x15+15 kulmasoutu