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

  • Ti 30.11.2021 penkki: huoltava Workout

    Shoulder disclocation’s 5x10 + 5s venytys

    Lapojen aktivoinnit seinään vasten 3x20

    Penkki 3x20x30%
    -kolme eri otetta: kapea, normi, leveä

    Kulmasoutu 5x20

    Ulkokierrot kumpparilla 4x20
    -2 sarjaa kämmenet alaspäin, 2 sarjaa kämmenet ylöspäin

    Rintalihaksen venytys 3x1min / puoli

  • PTG TO 16.10.2025 klo 18 Workout

    LÄMMITTELY
    2 kierrosta - 1min
    1. Roikkuminen (lapavedot)
    2. Toispolviseisonnassa soutu kierrolla (etujalan puolelle)
    3. Lantionnosto pallo jalkojen välissä
    4. T-kierrot
    5. Jefferson curl

    CORE + KÄSILLÄSEISONTA
    Tee omaan tahtiin 10min ajan
    10 x selän ojennus päinmakuulla
    10 x kupista ojennus selinmakuulla
    10 x vk työntö ylös
    muutama käsilläseisonta

    AMRAP 15min
    8 x suorin jaloin mave
    8 + 8 yhden jalan kyykky eteen
    8 + 8 pystypunnerrus toispolviseisonnassa
    8 + 8 x gorillasoutu

  • WOD Workout

    AMRAP 12 min:

    1 Rope Climb
    10 Burpees
    15/15m Single Arm OH KB Carry

    -Rx+:Legless Rope Climbs
    Goal: 4+rounds

  • 1/12/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    10 side lunge
    20 walking front kicks
    10 pik n grass

    WRK(18)
    WRK for 18:00 minutes
    30 hvy jump rope
    20 pop ups(sit to a box, chair, etc and jump up)
    10 sit ups
    5 renegade row(push up, row, push up, row w/db)

    Finisher
    30 round the world
    15 arm circles front and back
    1:00 quad stretch

  • Lunge Variation 2.0 Workout

    4 rounds for time:

    15 cal Echo bike
    15 kb swings
    20 m double db walking lunges

    VX7A

  • Sunday Sing-Along Workout

    AMRAP 8 mins
    11 Box Jumps
    2 Wall Walks
    8 Ring dips

  • Total workouts of the week Workout

    Rest day, total workouts of the week 11 hours, x 5
    Week 1/3

    Strength & conditioning
    Metcon x 2
    Aerobic work x 1 - 45 min
    Upper body strength x 1
    Squat - 1165 kg

    Gymnastics
    MU - 60
    BMU -
    BFLY - 60
    BCTB - 65
    HSW -

    Recovery
    Sleep, 8+ hrs/week - 3
    Avg. time to bed - 23:05
    Avg. hours asleep - 7 h 45 min
    Avg. 2700 kcal/day

  • 6.5.2021 Workout

    RestDay!

  • 6/16/20 Workout

    Warm up (10)
    200m run
    10 squats
    10 jax
    10 push ups
    10 heels to rear
    10 knuckle draggers
    10 mountain climbers
    10 over under
    10 pik n grass
    10 arm circles
    :30 sec pigeon per

    WRK(20)
    WRK 3:00 REST 1:00 x5
    12 db/kb/sb deadlifts
    6 body builders
    12 hrpu

    Finisher
    50 double crunch
    1:00 hamstring stretch

  • Recovery WOD Workout

    Intervals
    Pick one: Row, Bike or Run
    Row 500m
    Rest 1 min
    X 8

    Run 400m
    Rest 1 min
    X8

    Bike 25/20 cal
    Rest 1 min
    X8

    • only do one cardio option not all.
    • Effort @ 75-80% of max effort.

    Cool down
    2 rounds
    0:30 pigeon stretch right side
    0:30 pigeon stretch left side
    0:30 Sampson stretch left
    0:30 Sampson stretch right
    1:00 saddle stretch