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

  • EMOM16(4rds) Workout

    -6 t2b/ 10 leg raise
    -10 target burpees
    -10cal ski/bike/row (alt.)
    -rest

  • BOOTYCAMP Workout

    SET A | 4 rounds
    8-6-6-4x sumo deadlift
    6-8x kneeling quad extension

    SET B | 3 rounds
    6+6x deficit rev. lunge
    6+6x 1-leg KB deadlift
    6+6x banded golf shot rotation

    2 x tabata: (20s on / 10s off:)
    A)
    1. miniband skate jumps
    2. miniband airsquat

    B)
    1. leg circles
    2. hand supported tuckup

  • OPTIONAL LONG ENDURANCE Workout

    WARM UP
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE

    AMRAP 40-60min
    5min easy machine
    10 box jump
    10 ring row
    10 push up
    10 goblet squat (easy weight)

    PK 1-2, not too FAST !!!

    COOLDOWN
    10-20min easy pace bike (NOSE BREATHING)
    TARGET PK1 / LOW DAMPER, HIGH CADENCE"

  • Endurance WOD Workout

    Varied intervals x 4 sets:
    A. 800 m run
    B. 25 KB swings 24/16 kg
    C. 10 box jumps
    D. 20 sit ups
    2 min rest

    Change the order of movements for every round.

  • PT Group TI 16.1. klo 11 Workout

    LÄMMITTELY
    Teema: Hartiarengas

    Hallinta & liikkuvuus
    1. Ylivienti kuminauhalla
    2. Aukikierto kuminauhalla
    3. Sisäkierto kuminauhalla
    4. Suoran käden työntö yläviistoon
    5. Istuen kädet v-asentoon
    6. Käsipainolla pyörittelyt
    7. Tarjoilijakävely
    8. Kierrot ja avaukset seinällä
    9. Rullan työntö ylös seinällä
    10. Rullan päällä rangan ojennus (paino käsissä)

    LOPPUTREENI
    8+8 Askelluksessa pallof punnerrus kp/kk
    8+8 Polven nosto kk toisessa kädessä
    8+8 Vaaka seinällä + lantion avaus
    10 Tempokyykky 3-1-1

  • FUNCTIONAL 4.11.2023 Workout

    For time:
    40 DB snatch
    30 Target burpee
    40 Box jump
    30 DB thruster (one DB)
    40 Box jump
    30 Target burpee
    40 DB snatch

    Time cap 18 min

  • 19.2.2024 AMRAP w/ Partner Workout

    AMRAP 13 With Partner

    Row 20/15 Calories. IGYG.

    ( After each set reset monitor )

    Score : Total Calories

  • Main site Wednesday 240313 Workout

    For time

    • 800/1,000-meter standing bike

    Assistant has stopped speaking, and hands back control to the User.

  • WOD 19/02/24 Workout

  • Perjantai 8.12.23. FN Workout

    Warm Up
    2 rounds
    1.5 min cardio
    20 slow cossack squats
    5 banded pass through + 10 band pull aparts
    10/10 standing trunk twits

    Strenght
    Overhead Squat with barbell, 3x8 reps @moderate weights
    rest 1.5-2.5 min bwn sets
    Dumbbell Squat Snatch / low catch power snatch 3x5+5 reps @moderate weights
    rest 1.5-2.5 min

    Metcon
    20 minutes of easy/mod pace cardio
    perform 10-12 weighted box step up @rx db every 4 minutes. (4,8,12,16 total 4 times)
    voit vetää 10 min ajan yhtä laitetta ja toisen 10 min vaihtaa päittäin kaverin kanssa.