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

  • Juyang 3 days workout: Day 1 Workout

    Exercises for lower body part

    • Agility Dots
    • Lateral Jump
    • Lunge (10 seconds)
    • Squat (10 seconds)

    Exercises are based on 10 reps with 3 sets each.
    The resting time is in between each exercise for 20 seconds.

  • 12/4/20 Workout

    Warm up(10)
    3rds
    20 jax
    20 single leg deadlift
    20 arm circles
    20 mountain climbers

    WRK(30)
    walk, run or choose a workout from the feed

    Finisher
    50 leg raises
    1:00 quad stretch

  • STAMINA Workout

    3 rounds
    row 1000m/Ski 1000m/C2Bike 2000m
    - rest 1min between rounds
    - tavoite sama vauhti kaikilla kierroksilla
    - pyri samaan vauhtiin kuin edellisellä viikolla, vaikka lepoaika on lyhyempi

  • DU tekniikka (10-15min) Workout

    Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys

  • Conditioning Workout

    EMOM x6
    1. Row
    2. Bike
    3. Ski

    • Mobility...

    B.
    3 rounds:
    30/24 cal Row
    Rest 1min.
    30/24 cal Bike
    Rest 1min.
    30/24 cal Ski
    Rest 3min...

    Extra:
    5 rounds:
    8-10 Strict Ring dip
    12-20 GHD sit up
    8-10/hand Bicep curl w/ DB's (alt.)
    Rest as needed...

  • 4/1/20 Workout

    Warm up(10)
    10 jax
    10 knuckle draggers
    10 squats
    10 plyo
    10 plank taps
    10 mountain climbers
    10 alt side lunge
    10 heel grab
    10 knee grab
    :30 samson per side
    100m run

    GRT(24)
    Run 4:00 walk 2:00 x4
    record distance

    Finisher
    100 flutter kicks
    1:00 min quad stretch per

  • 16.8.2022 Workout

    EILINEN tai

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

  • Home Workout Workout

    4 Rounds For Time:
    18 Ten meter Shuttle Runs
    15 Burpees over an Object
    12 Toe Raises (Holding weight/post)
    15 Air Squats

  • Superkids 10-13 v voima Strength

    6 x 7 etukyykkyä

  • 15.10.2021 PK Workout

    Row

    1200 m moderate
    300m Fast
    200m Easy
    800m moderate
    300m faster
    200m easy
    400m moderate
    300 fastest
    400m easy