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 Cool down Workout

    2-3 min light row
    1+1 min forearm smash with barbell
    1+1 min forearm streching
    1-2 min banded bully strech R/L
    1+1 min hamstring strech

  • Rest day Workout

    Rest day

  • "HOME WOD" Workout

    A.
    EMOM x6:
    1.) Jumping jacks
    2.) Mountain climber
    3.) Russian Ab twist
    4.) Air squats
    5.) Walk out + Push up
    6.) Burpee

    • Mobility...

    B.
    For time:
    10 One hand Devils press
    10 Squat jumps
    10 One hand Devils press
    20 Squat jumps
    10 One hand Devils press
    30 Squat jumps
    10 One hand Devils press
    40 Squat jumps
    10 One hand Devils press
    50 Squat jumps

    C.
    Recovery jog/Walk 10-20min.

    • Ohjeistus:
    • Devils press suoritetaan yhdellä painolla, vuoro käsin.
    • Painon voi nostaa ylösn tempauksella tai rinnalle veto + työnnöllä.
    • Kyykkyhypyissä hypyn korkeudeksi riittää, kun varpaat irtoavat maasta.

  • VKO46 Treeni 3 Workout

    60min PK-vauhtinen soutu / pyörä

    *kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
    A) Kippi / Kippileuka x 10-15 toistoa
    B) 10 shoulder taps / painonsiirto

  • 16.3.2023 RestDay/ Light Cardio Workout

    30-60 Minutes Bike
    60-90 Minutes Walk
    20-30 Minutes Swim
    30-40 Minutes Jog

  • OnRamp, day 14 extra Workout

    15 min AMRAP
    2+2 Turkish getups
    40 m One-KB OH carry
    5 Manmakers
    40 m Two-DB Farmer’s carry
    10 MB over shoulder
    40 m MB bear hug carry

  • 25.1.2023 Push-up + D-Ball Carry ( Dead Cycle ) Workout

    5 RFT:

    20 Hand Release Push-Ups
    50-40-30-20-10m D-Ball Carry, anyhow

    TC 15

  • Endurance WOD Workout

    For 45 minutes:
    3 min row for calories
    20 m quadruped crawl
    3 min ski for calories
    10 rolls to candlestick
    3 min run for meters
    10 toes to rings
    2 min rest

  • Cooldown Workout

    3-5 rounds, recovery pace:
    1min Row
    1min Ski
    1min AB
    1min Rest

  • Muscle & Power, YV 2 Strength

    Weighted Chinup 2 RM, then 2 sets without weight (choose reps)