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

  • Tuesday Warm up Workout

    1:00 easy - > :30 moderate
    1:00 easy - > :30 moderate / fast
    1:00 easy - > :30 fast
    WITH THE ROWER.
    DO SOME DYNAMIC STRECHING FOR YOUR BODY AFTER WARM UP BEFORE STARTING WOD. USE NO MORE THAN 3-5 MINUTES AND START WOD.

  • Tuesday Warm up Workout

    2 rounds
    2:00 easy / mod pace rowing
    2:00 easy / mod pace ski
    20 reverse lunges @bodyweight
    20 alt leg v-ups
    10+10 single arm ring row
    :30 HS Hold

  • Power clean + Front squat Strength

    E90s x 9sets:
    2 power clean + 2 front squat ( 70-77% of pc 1rm)

  • FUNCTIONAL 25.8.2021 Workout

    4 rounds:
    12 ring row
    12 plank shoulder taps
    6+6 KB push press
    12 hanging leg/ knee raises
    -rest 1-2 min between rounds-

  • Gymnastics Conditioning Workout

    AMRAP 5:
    3 Unbroken Bar Muscle-ups 

  • Viikko 17 Workout

    Syklin toinen viikko, mu harjoitus ja tempaukset jatkuu maanantaina. KK- karsinnan yhtä osiota myös treenissä. Tiistaina kyykkyä isommilla kuormilla + ihana soutu rallattelu. pk juoksua, muokkaa jtn edellisestä kerrasta treenissä mut pyri kasvattamaan aikaa, loppuviikolla benkkiä ja air bikea ihanaa, thrustereita kans :D

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min pigeon pose strech
    1+1 min quad strech
    1+1 banded Lat Strech

  • 16.6.2024 Wodliiga klo 15 Workout

    Wodliiga

  • Monday Cool down Workout

    2-3 min light cardio
    1+1 min piriformis strech
    1+1 min pigeon pose strech
    1+1 min calf / achilles strech

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!