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

  • 23.8.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 16.8.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Strength 28-11-2021 Workout

    Tri-Set
    3 rounds

    Pistol Squat x 6-8 each
    Rest 60s
    Good Morning x 6-8 (light and focus on range of motion)
    Rest 60s
    Band Lat Pull-Down x 20-25
    Rest 60s

    • Scale pistols: weighted, normal, post-assisted, pistol to box.
    • Progress from last week in quality or load

  • 31.1.2023 Workout

    EILINEN tai LEPO
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

    tai

    CORE 3 rounds: 0:30 work + 0:30 rest *väline pyyhe/kuminauha/keppi/tanko

    1. CROSS SUPERMAN
    2. SLIDING KNEE TUCKS
    3. MOUNTAIN CLIMBERS
    4. MUSCLE SNATCH
    5. FLUTTER KICKS
    6. SIDE SQUAT
    7. PLANK
    8. SNATCH THURSTER

  • 9.8.2022 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • Conditioning Workout

    For time

    50 GHD Sit ups
    50 DBL KB Front Squat
    50 DBL KB STOH
    50 GHD Hip extentions

    KB Weight
    Men 2x20kg
    Ladies 2x12kg

  • 6/1/21 Workout

    Warm up(10)
    3rds
    10 side lunge
    10 heels to rear
    10 plyo

    WRK(24)
    WRK 3:00 REST 1:00 x6
    8 dumbbell power cleans
    8 -10m shuttle drops
    8 sit ups

    Finisher
    50 double crunch
    1:00 samson stretch

  • Conditioning Workout

    14 Min AMRAP

    150 Double Unders
    21 Sumo Deadlift High Pull 42.5/30kg
    14 Front Rack Lunge
    7 Strict HSPU
    3 sandbag over shoulder 60/45kg
    can scale ti kHSPU

  • CONDITIONING ALL DAY Workout

    3 min du practice
    then 3 rounds of
    7 banded RKBS
    3 vertical jumps
    4 paoli low bar MU
    5 push up

    6 rnds of
    30 cal Row
    25 Wall Balls 9/6kg
    10 Burpees
    5 Bar Muscle Up
    - no time cap
    - pick steady pace
    - keep moving

  • 17.5.2025 Workout warmup Workout

    Warm-up

    400m Jog @ easy
    400m Jog/Run @ build pace
    +
    Dynamic mobility – 1-2 Rounds
    10/side/drill Leg swings (forward/backward and side-to-side)
    10/direction/leg Standing hip circles
    10/leg Walking knee hug
    10/leg Walking quad pulls
    10/leg Frankensteins (straight leg kicks)
    10/direction Arm circles (forward and backward)
    +
    1-2 Rounds
    20m High knees
    20m Butt kicks
    20m Skipping
    +
    4-6 strides
    Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.