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

  • Friday Warm up Workout

    30-40 band pull aparts
    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
    then with barbell 2 rounds
    5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 thrusters + 5 good mornings

  • Muscle & Power, YV 1 Strength

    Push press 5 RM

  • 6/22/21 Workout

    Warm up(10)
    3rds
    10 plyo jumps
    10 windmills
    10 hip rotation

    WRK(25)
    6 giant sets(complete each exercise in succession)
    12 bridged dumbbell chest press
    three seconds up + three seconds down
    12 reverse flys
    12 cal row
    12 overhead tricep extensions
    12 ring rows or 6 strict pull ups
    24 heavy jump rope
    rest as needed after each round

    Finisher
    30 leg raises
    1:00 chest opener

  • Juoksuohjelma, viikko 7, Harjoitus C Workout

    Skaalattu:
    - Yhdistelmäharjoitus: 60-90min
    - Yhdistä jalkalenkkiin (30-60min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

    Kuntoilija:
    - Yhdistelmäharjoitus: 60-120min
    - Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

    Pro:
    - Yhdistelmäharjoitus: 60-120min
    - Yhdistä juoksulenkkiin (30-90min) toinen laji: esim. pyöräily, uinti, ergo, sauvakävely, rullaluistelu tms.
    - Pidä teho matalana eli syke 50-65% maksimista. PPPP.

  • Accessory 1 Workout

    EMOM’16
    1. 8-12 strict pull ups
    2. 5-8 strict hspu
    3. 5 paused bench press
    4. Rest

  • 13.7.2021 Workout

    EILINEN tai

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

  • Hang squat clean Strength

    find a daily heavy 1RM

  • 5.12.2023 6 sets of: Workout

    8 dumbbells push-ups
    8 strict banded pull-ups

    Go every 3:00

  • Tuesday Cool down Workout

    2-3 min light cardio
    1-2 min cobra to downdog pose
    1-2 min russian baby maker strech
    1+1 min tricep strech

  • Home WOD 24-04-2021 Workout

    A) NOTES
    - Metcon: DOUBLE EMOM! Two 15 minute EMOMs today with a 2:00 rest in between. The only thing common between both EMOM is, you guessed it, Burpees! Try to keep your burpee score consistent across both, and shoot for 100 total.
    - Equipment: Medium weight.

    B) WARMUP
    AMRAP 5
    5 Shin Box + Forward Fold
    10 Arms Overhead Squats
    20 Jumping Jacks

    C) EMOM 15
    Min 1: 40s Max Burpees
    Min 2: 40s Max Air Squats
    Min 3: 40s Max KB Windmills
    – Goal: Consistent reps counts throughout all 5 rounds.

    D) REST
    2:00

    E) EMOM 15
    Min 1: 40s Max Burpees
    Min 2: 40s Max Bodyweight Lunges
    Min 3: 40s Max Sit-ups
    – Goal: Consistent reps counts throughout all 5 rounds.

    F) LIZARD POSE
    5 deep nasal breaths in each position

    All video links found here

    NO EQUIPMENT OPTION

    B) WARMUP
    As above

    C) EMOM 15
    Min 1: 40s Max Burpees
    Min 2: 40s Max Air Squats
    Min 3: 20-30s Handstand Hold
    – Goal: Consistent reps counts throughout all 5 rounds.

    D) REST
    2:00

    E) EMOM 15
    As above

    F) LIZARD POSE
    As above