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

  • Extra Credit 15-12-2023 Workout

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    12 Alt. Deadbugs
    6 Alt. Wrist Circles
    3/3 SLOW Moose Antlers
    1:00 Rebound Pose
    -Rest as Needed b/t Sets

  • 16.5.2024 Workout Warmup Workout

    5:00 BikeErg + 3:00 Jog @ easy
    +
    2 Rounds
    1:00 Run @ easy pace
    0:30 Run @ moderate pace
    0:20 Run @ harder pace
    0:10 Run @ hardest pace
    – Rest 0:30 before BikeErg –
    2 Rounds
    1:00 BikeErg @ easy pace
    0:30 BikeErg @ moderate pace
    0:20 BikeErg @ harder pace
    0:10 BikeErg @ hardest pace

  • Conditioning Workout

    EMOM 15 mins
    Min 1-2: 50 double unders + 10 alt. dumbbell snatches + AMRAP wall walks in time remaining
    Min 3: rest

    -rest 2 mins-

    EMOM 15 mins
    Min 1-2: 12/9 calories bike/row/ski + 10 box jump overs + AMRAP burpee pull ups in time remaining
    Min 3: rest

    Dumbbell: 22,5/15 kg
    Box: 60/50 cm

  • OPTIONAL ACCESSORY Workout

    E5MOM x 2-3

    3+3 turkish get up
    30s hollow hold
    * remaining time easy machine of your choice

  • 29.12.2023 PK Workout

    80 - 100 minutes @ HR ZOne 1-2

    12 minutes any machine
    15 GHDSU, Shoulders on Hip Line
    10 GHD Hip Extension

  • PT Group TI 16.1. klo 17.30 & 18.30 Workout

    LÄMMITTELY
    Teema: Hartiarengas

    Hallinta/voima
    1. Ylivienti kuminauhalla
    2. Käsipainolla pyörittelyt
    3. Tarjoilijakävely
    4. Aukikierto kuminauhalla
    5. Uimari - palasista rakenneltuna

    Liikkuvuus
    1. Kylkimakuulla kädet niskan takana - kyynerpään avaus
    2. Kierrot ja avaukset seinällä
    3. Rullan työntö ylös seinällä
    4. Rullan päällä rangan ojennus (paino käsissä)

    AMRAP 10 min
    Yritä löytää tarpeeksi haastava paino, mutta jolla jaksat tehdä
    x 2/puoli - turkkilainen ylösnousu
    x 5/puoli - toispolviseisonnassa pallof punnerrus kp/kk
    x 5/puoli thruster paino toisessa kädessä

  • 071223 Torstai Workout

    DELOAD WEEK

    "Portti 3v!!"

    Team workout (in teams of 3)
    5 rounds for time
    10 pull-up
    8 double DB hang clean & jerk 2x22,5/15
    6 burpee box jump over 60/50

    One by one, full rounds (work & rest is 1:2)

  • Muscle & Power, YV2 Strength

    Bent over row 4x10 reps

  • RestDay! Workout

    RestDay!

  • Torstai 25.7.24. FN BASIC Workout

    Warm Up
    5 min easy cardio (you can pick 2 machines)
    5 min mobility work for todays workout
    then skill prep/movement testing and start workout

    Treshold Cardio
    2 rounds
    2-minutes: Cardio machine @ easy/moderate pace
    2-minutes: DB Snatches x 8-10 reps, go every 40 sec
    2-minutes: Cardio machine @ easy/moderate pace
    2 minutes : High Box Jumps x 4-5 reps, go every 40 sec

    2 rounds
    2-minutes: Cardio machine @ easy/moderate pace
    2-minutes: Double KB Deadlifts x 8-10 reps , go every 40 sec
    2-minutes: Cardio machine @ easy/moderate pace
    2 minutes : Single arm push press x 5+5 reps, go every 40 sec