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

  • 3/19/21 Workout

    Warm up(10)
    3rds
    20 heels to rear
    10 pik n grass
    5 over/under

    RCVR
    walk, run, jog, bike, stretch,

    Finisher
    1:00 quad stretch

  • SPCOM27112019 Workout

    A
    Warm Up

    5' bike
    PVC+MOBILITY

    B . forza
    Bench Press
    5 @40%
    5 @50%
    5 @60%
    5 @65%
    5 @70%

    C
    forza
    S. Press
    3×10

    D
    forza
    AMRAP 1'
    Max Rep Power Clean @60%
    Rest 3'
    AMRAP 90"
    Max Rep Power Clean @70%
    Rest 3'
    AMRAP 2'
    Max Rep Power Clean @80%

    E
    WOD ENDURANCE

    F. Opzionale
    Shoulder Taps o in alter. HS Holds
    3x 1'
    GHD Sit Up
    4×15

    5x 20"
    Weighted OHS HOLD

  • C. Body Armor Workout

    3 RFQ

    1 Split Squat Complex L 2x25kg
    1 Split Squat Complex R

    Split Squat Complex:
    7 Bottom Range Split Squats
    7 Top Range Split Squats
    7 Full Range Split Squats

  • 3/22/21 Workout

    Warm up(10)
    3rds
    20 jax
    15 plyo
    10 knee grab

    WRK(30)
    WRK 5:00 REST 1:00 x5
    5 renegade row
    10 single arm dumbbell ground to overhead
    15 body builders
    100m run

    Finisher
    50 cross crunch
    1:00 butterfly stretch

  • Litter Box Workout

    For time :

    3 Rounds:
    3 Burpee Dumbbell Box Step-Ups
    6 Double Dumbbell Thrusters
    9 Deadlifts

    50/35 Calorie Row

    3 Rounds:
    3 Burpee Dumbbell Box Step-Ups
    6 Double Dumbbell Thrusters
    9 Deadlifts

    50/35 Calorie Row

    3 Rounds:
    3 Burpee Dumbbell Box Step-Ups
    6 Double Dumbbell Thrusters
    9 Deadlifts

    Dumbbells – 50’s/35’s
    Box – 24″/20″
    Barbell – 185/135**

  • 4.7.2022 Basic Workout

    AMRAP 5

    Row Calories

    Rest 2 min

    AMRAP 5

    Bike Calories

  • Superkids 10-13 v taito Workout

    Muscle up-progressiot:

    -Nojapuumatkustus
    -Kipit
    -Hollow to turnover
    -Kääntö jalat maassa
    -Spottaus

  • Extra Credit 08-04-2021 Workout

    Single Leg Banded Hamstring Curl 2 x 50 each. Rest 60s.
    +
    - Foam Roll Hamstrings x 60s each (6-12 inch passes)
    - Active Straight Leg Raises x 20 reps each side
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • 15.4.2020 Home Workout Workout

    Puijon Portaat (Vihreä osuus)

    Alkulämmittelyksi 10 minuuttia hölkkää tai reipasta kävelyä.

    1.Kävellen
    Rauhallisesti alhaalta ylös.
    2.Hölkäten
    Pyri menemään koko matka hölkkä askeleella. Syke nousee edelliseen verrattuna.
    3.Niin kovaa kuin uskallat
    Lähde alhaalta rohkealla vauhdilla ja pidä se niin pitkälle kuin pystyt. Lopun voit kävellä.

    Toista kolme kertaa, eli yhteensä 9.

    Levätä voit ylhäällä. Alas päästyäsi lähde heti seuraavaan yritykseen. Juomaan ehtii treenin jälkeenkin :)

  • Warm up and strength Strength

    3 Rounds
    8/10 cal bike or row
    10 forward lunges (5 per side)
    10 lateral lunges
    0:15 Sampson strength each side

    Strength
    E2MOM x 6
    Back rack lunges
    10 reps (5 per leg)