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

  • HYROX Workout

    Partner Workout
    Part A) In 10 minutes
    P1: 600 m run
    P2: 50 wallball @9/6 kg
    switch when you both finish your part
    - rest 2’ -

    Part B: In 10 minutes
    P1: 600 m row
    P2: 80 m dumbbell walking lunges 2x@10/5
    switch when you both finish your part
    - rest 2’ -

    Part C: In 10 minutes
    P1: 600 m ski/1200m bike erg
    P2: 60 m sled pull @60/40 kg
    switch when you both finish your part

  • EASY: Push-pull-run Workout

    E90s x6:
    a) 5-10 push up + 8-12 sumo-deadlift high pull
    b) 100-200m run

    Work 45-60s / interval.

  • OHS Smolov Week 12 Day 3 Strength

    1 x 3 (75%)
    1 x 4 (90%)
    3 x 4 (95%)

    Percenatage from 1RM

  • Extra Credit 14-04-2023 Workout

    OPTIONAL COOL DOWN
    1 SET FOR QUALITY
    1:00/1:00 Quad Roll
    1:00/1:00 Hamstring Roll
    2:00 EZ Machine or jog (Nasal Breathing Only)

  • Tiistai 15.8.23. BASIC Workout

    Warm Up
    3 rounds
    1:00 Cardio
    5-10 hr push ups
    10 air squats
    5 strict pull ups/ring row
    :20 knee tuck hold

    Metcon
    EMOM 10 or 12
    odd : Cardio @fast pace x 30 sec

    even : wall ball shots 8-12 reps

    Gymnastics
    Every 30 sec for 10-15 times
    burpee pull ups 2-3 reps OR rounds 1-6 JUST 4-6 BURPEES AND rounds 7-12 rounds 4-6 RING ROWS

    Accessory Work
    3 rounds
    8-12 bicep curls (R/L)
    8-12 tricep turns behind neck with single db
    rest 1-2 min

  • Moi Workout

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  • Extra Credit 13-04-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    5/5 Side Lying Open Books
    :30/:30 Banded Shoulder External Rotation Hold
    1:00 Rebound Pose
    -Rest as Needed b/t Sets-

  • Viikko 13 Workout

    Viikolla 14 ja 15 pääsiäisen aikaan otetaan seuraavan kerran treeneissä vähän kevennystä niin että molempina viikkoina on 3 "varsinaista treeniä" ja 1 pk treeni + omatoimiset mikäli olet pääsiäisen aikana reissua tekemässä/laskettelemassa yms.

  • SAM E PIPINO Workout

  • Teinit 081224 Workout

    Amrap 15

    Cindy
    5 leuka
    10 Punnerrus
    15 kyykky

    3 tempaus
    1-2 köysi
    100m laite