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

  • 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.

  • Gymnastics Core test Workout

    Max sec in
    - Nybörjare: armadillo hold
    - Atlet: Hanging tuck 40sec
    - Avancerad: L-hang 20sec
    - Tjurnacke: Paralette L-sit 40sec
    - Ninja: Back + front lever 15sec
    - Avenger: Human flag 20sec

  • WOD Workout

    Warm up
    2 Rounds
    9 sit ups
    6 dumbell snatch (increasing in weight each round)
    3 burpee box jump overs

    2 RFT
    50 sit ups
    40 dumbell snatch 50/35
    30 burpee box jump overs

    • workout should take about 15-20mins.
    • if first round takes over 10mins to completely scale reps for 2nd round (30-20-10)
    • scale for the burpee box jump overs is to do burpee box step ups.

  • Weightlifting strength Strength

    • 3-3-3 of:
    BB Jerk
    3RM
    90% 3RM 3-3 reps

  • Muscle & Power, Joker Workout

    For time: 100 Pullups
    * if/when you break, do 10 MB cleans

  • ERG INTERVALS (ADVANCED) Workout

    10 ROUNDS 40s ON/20s OFF
    Erg for calories (Ski, Row, Bike, Echo)

  • 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

  • Deck of Cards Workout

    "Deck of Cards"
    52min emom
    Flip a card from the deck on the minute and do number of reps with wanted movement. Rest the remaining time from that minute.
    *
    Spades: Burbee
    Hearts: Air squat
    Clubs: Sit up
    Diamonds: back extension
    *
    Jacks =11
    Queens=12
    Kings=13
    Aces=14
    *
    Tailoring options: Jakcs, Queens, Kings and Aces with 10 reps. You can play this with a 30min version also.
    Tailor the rep scheme to fit your loading

  • 20.2.2022 Workout

    RestDay!

  • OPTIONAL Workout

    3-4rounds

    6+6 windmill
    12 hollow rock
    12 superman rock