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

  • Painonnosto Workout

    Tempaus

  • 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
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech

  • #LASPCLASS01062020 Workout

    PVC+MOBILITY

    3 RND
    12 TOE TO TOUCH
    12 HRPU
    24 DU/48 SU

    then

    4 X40" Bodyweight Squat Reverse Lunge Flow (UNO SQUAT+UN REVERSE LUNGES+SQUAT +REVERSE LUNGES GAMBA OPPOSTA)
    20" REST

    then

    3 rnd
    Dumbbell complex

    4 DB snatches + 1 Press every snatch (dx)
    4 DB snatches + 1 Press every snatch (sx)
    4 s. press (dx)
    4 s. press (sx)

    rest 1'

    WOD
    RX
    "BISON"
    FOR TIME
    5 RND
    8 Alt. DB Clean and Jerk ONE ARM
    12 Box Jump Over
    8 Toes to Bar
    12 Pistol squat

    WOD
    SCALED
    "BISON"
    FOR TIME
    5 RND
    8 Alt. DB Clean and Jerk ONE ARM
    12 Box Jump Over
    16 L. Raises
    24 AIR SQUAT

  • 3.4.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Muscle & Power, CORE Workout

    EMOM for 4 rounds:
    1) Single leg V-ups
    2) Landmine twists
    3) Single KB Farmer’s carry
    4) Rest

  • 14.3.2025 Open Workout 25.3 Workout

    TBA..

  • Echo Bike Conditioning Workout

    3 Sets For Calories:
    3:00 Moderate
    1:30 Moderate-Fast
    0:45 Fast
    0:15 Sprint  

    Rest 1:30 After Each Work Interval.

  • 22.2.2022 Workout

    EILINEN tai

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

  • Wednesday Warm up Workout

    Warm Up
    3 sets
    1:00 cardio (add speed each round)
    10+10 banded monster wal
    10 banded hip bridges
    5 push up to downdog pose
    10 wall squats
    5 barbell OHS with 3 sec pause
    10 hand released push ups

  • Lördag 10/4 2021 Strength

    DL build up to heavy 5rep of today
    +
    4 round Amrap
    1min: Alternating FC step ups
    30sec rest
    1min: KB swings
    30sec rest
    1min: DB renegade rows (L+R=1rep)
    30sec rest