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

  • 2000m row TT Workout

    For time of
    2000m row TT

  • Tiistai 15.11.22 FN CONDITION Workout

  • 31.03.2025 Workout

    Squat Clean

    A) WU 3-4x For Quality:

    • 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
    • 3 DB Squat Jump

    B) Primer

    1) E2MOM X6:

    • 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

    2) E2MOM X6

    • Squat Clean + Hang Squat Clean *From moderate to heavyish

    3) EMOM Until days heavy technical

    Clean Pull

    • 3x3 @110-120% *rest 2-3min between

    Metcon Lifting

    6x 2min on/2min off:
    Alternating A&B

    A) 18 Cal Echo Bike +
    AMRAP: C&J @60kg

    B) 20 Cal Row +
    AMRAP: Burpee Over Bar

    Accessories

    A) EMOM 12:

    1) 45s KB Fr Hold (Heavyish)
    2) 10-15 Heavy KB Swing
    3) 30/30s KB Suitcase Hold
    4) Rest

  • WOD, Accessory Workout

    2-4 Sets for Quality

    10+10 – 3 point single arm DB row
    20 Banded Bicep Curls
    10+10 Single arm offset Deficit Push-up
    20 Banded Triceps Extensions

  • Extra Credit 18-03-2024 Workout

    OPTIONAL COOL DOWN

    2-3 SETS FOR QUALITY
    10 Alt. 90-90 Good Morning Hip Rotations
    10 Glute Bridge-Ups
    1:00 Glute Bridge Hold
    -Rest as Needed b/t Sets-

  • 28.12.2023 Workout

    EILINEN tai

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

  • WOD, LIIT Workout

    35' Liit One @ Assault runner moderate pace

    Other perform 1 Round of:

    Treenaaja __________________________ Kuntoilija

    A)
    15m Dual DB OH lunges (7.5m x2)
    12 Dual DB renegade rows
    9 Dual DB Up & Downs
    6 Dual DB Power cleans

    B)
    15m Handstand walk (or adapt)(7.5m x2) / 15m Bear walk (7.5m x2)
    12 T2B / K2E-Leg raises
    9 Dual DB front squats
    20"sec Back exension hold

  • 23.2.2024 PK Workout

    70 minutes @ HR zone 3

    Use any machines as you like.

  • Extra Credit 23-03-2024 Workout

    OPTIONAL COOL DOWN

    EMOM x 9 MINUTES
    MIN 1 - 10 Elevated Calf Raises + 10 Tib Raises
    MIN 2 - :45 Kneeling to Sit Stretch
    MIN 3 - :45 Quad Roll

    • Start in a kneeling position, on both knees. With big toes touching and laces towards the ground, slowly sit hips back down towards heels.

  • 14.10.2023 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