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

  • Thrusday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Swim
    2 sets
    100m swim
    1 min rest
    2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
    1 min rest
    100m swim
    rest 1 min
    2x50 kick, head stays in water, always when need to take breath, pull with other hand and other stays on board. rest 30s bwn
    rest 1 min
    100m swim
    rest 1 min
    2x50 pull at mod/fast effort, rest 30s bwn (long pulls, and focus that breathing is "controlled"
    rest 2 min bwn sets

  • 5/6/21 Workout

    Warm up(10)
    3rds
    100m
    5 plyo jump
    10 single leg dl
    5 plyo jump
    10 knee grab

    WRK(20)
    WRK for 20:00 minutes
    4 bent over rows/ring rows/pull ups
    200m walk/jog/run
    8 overhead tricep extension
    200m walk/jog/run
    16 sit ups

    Finisher
    50 russian twist
    1:00 chest opener
    1:00 IT stretch

  • Mono Workout

    EMOM 10
    12-17 cal row
    50 DU's

  • Lauantai 26.3. Workout

    Wod
    Treeni

    2 Rounds

    500/400m Row

    25 Dual DB Front squat 22,5/15kg
    70 Double Unders

    Rest 2 min between rounds

    Hiki
    2 Rounds
    500/400m Row
    25 Db squat/ Air squat
    70 Single unders

    Rest 2 min between rounds

  • Main site Friday 211112 Workout

    Every 4 minutes for 7 rounds

    200-m sprint

  • SUNDAY MAYHEM Workout

    EMOM 16 (40s on/20s off)

    1) Erg Calories
    2) DDB Devils press
    3) Burpee Pull Up/Burpee To Target
    4) Rest

  • Main site Friday 211112 Workout

    Every 4 minutes for 7 rounds

    200-m sprint

  • Handstand walk Workout

    Max distance on 6min.

    Or

    Practice HS Walk (15min.)

  • Keskiviikko 23.3. Workout

    3 Rounds
    6x 5min (30 min)
    A)

    Row 30/25cal

    20 Up down box step up

    B)

    10 Ring row

    15 Swing @ light

    20 Air squat

    80m Sled (light)

    Rpe 3-4

  • 2.1.2024 3 rounds for time: Workout

    20 lateral bar jumps
    6 thrusters
    9 bar facing burpees
    5-10 pull-ups *(unbroken)
    12 wallballs

    *rest 2min between rounds