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

  • 8.10.2023 Core tabata Workout

    8 x 20s on, 10s off (vuorottele liikkeitä 1 & 2)

    1. side plank hold (right)
    2. side plank hold (left)

  • 6.2.2024 Workout

    EILINEN / LEPO

    TAI

    reipasta kävelyä 45 minuuttia + venyttelyt tai
    sauvakävelyä 30 minuuttia + venyttelyt

  • 20.4.2024 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Conditioning Workout

    Partner Workout ( You Go, I Go)

    30 minutes RUNNING CLOCK
    In 8 mins Complete :
    10 wall walks
    20 burpee Pull up
    40 wall ball @9/6kg
    80 Double under
    Remaining time is rest!

    In 10 mins complete :
    10 DB Man maker @2x20/12,5kg
    20 t2b
    40 cal row
    80 air squat
    Remaining time is rest!

    In 12 mins complete
    10 rope climb
    20 dumbell TGU @20/12,5kg
    40 push up
    80 medball clean @9/6kg

    Remaining time is rest!!!

  • Extra Credit 27-02-2024 Workout

    OPTIONAL COOL DOWN

    EMOM x 9 MINUTES
    MIN 1 - :25/:25 Ball bottom of the foot
    MIN 2 - :25/:25 Calf Roller
    MIN 3 - :50 Child's Pose

  • Lauantai aamu voima osa 2 Strength

    Vuorotellen kyykyt ja penkki 5x5

  • 3.10.2023 DB BENCH PRESS & PUSH UPS Workout

    5 sets of:

    8 dumbbell bench press & 6-8 push ups

    Go every 3:00

  • HYROX Workout

    2 sets*

    A) In a 4 minute window
    1000/800m standing bike erg (damper 10/8)
    Max distance sled push (50/35 kg) in the time remaining
    -rest 2 minutes-

    B) In a 4 minute window
    500/400m ski or row
    Max rep single dumbbell (22,5/15 kg) burpee box step over in the time remaining (50 cm box)
    -rest 2 minutes-

    C) In a 4 minute window
    400m medball run (9/6 kg)
    Max rep wall ball in the time remaining
    -rest 2 minutes-

    Second set: first, complete the same “scores” you completed in the first set then in the time remaining you will do a max distance on the machines and the running. The goal is to stay close to the scores of the first set.

  • Front Squat Strength

    5 sets:
    Set 1: 2 @83%
    Sets 2-5: 1 @83%
    - Rest 2-3min btw sets

  • FRIDAY SWEAT (CARDIO) Workout

    With pair YGIG:
    AMRAP 40
    80cal row
    80m wheel barrow
    80 box step overs
    80m DKB farmers carry
    80 DDB push press
    80m DDB walking lunges
    80 plate sit up
    80m shuttle run