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

  • 9.11.2023 Seated Shoulder Press Strength

    Alvan omajumppa

    1@climb to the maximum of the day, rest 2min

  • 30.6.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • WOD Workout

    3 SETS x 4 MINUTES AMRAP
    2-4-6-and so on...
    Hang Power Clean + Overhead @ 42.5/30kg
    Box Jumps @60/50cm

    Rest 1:30 btw Sets-
    Reset to 2/2 at the start of each AMRAP.

    Goal: round of 8+ in each set

  • 4.6.2022 Workout

    EILINEN tai

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

  • Tiimiwod Workout

  • Friday Warm up Workout

    Modified Crossover Symmetry Activation
    6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
    Kulmasoutu
    Taaksevienti
    Alasveto
    Pystysoutu + Ulkokierto
    Vipunostot eteen
    Rintaprässi
    Taaksevienti tempauksen vastaanotto asentoon
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech

    then 2 rounds of :
    1:00 row@easy/mod pace
    1:00 ski erg @easy/mod pace
    5 snatch grip romanian deadlifts
    3 hang power snatch
    5 snatch grip push press behind neck
    5 push up to downdog pose

    then
    3 rounds
    2 power snatch
    2 bar over burpees
    climb to workout weight

  • Bike Intervals 8 [OPTIONAL] Workout

    5 Rounds:
    4:00 Hard  
    2:30 Recovery 

  • WOD 27/12/21 Workout

  • Functional training 15.2. Workout

    5 x 3 min. AMRAP. 2 min. rest/transition.
    3 person teams. 2 works, one rests. Split anyhow. Score is reps combined.
    Station 1.
    Ski erg + Echo bike max. cals.
    Station 2.
    Devils press with two dumbbells
    Station 3.
    Burpee box jumps
    Station 4.
    Partner wallballs
    Station 5.
    Thrusters 30/20

  • Thursday Optional Cardio or Rest Day Workout

    Easy Pace Cardio for 30-45 minutes
    Sauvakävelyt, kävely/hölkyttelyt, työmatkapyöräilyt tai laitteilla esimerkiksi
    5 min ski, 5 min row, 5 min bike, 5 min run x 2 rounds.
    Toinen vaihtoehto
    Ole aktiivinen, pese autoa / ulkoile pidempi kävelylenkki koirien kanssa ym.

    Accessory Work
    2 sets
    5 russian baby maker strech (5-10 sec on each position)
    5+5 squat strech + torso rotation
    10 pass throughs
    10 scap push ups
    5 cobra to downdog pose (5-10 sec on each position)