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

  • Juoksuohjelma, viikko 4, Harjoitus C Workout

    Skaalattu:
    - 65min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Kontrolliksi: 55-70% syke maksimista tai PPPP

    Kuntoilija:
    - 75min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 15min välein 10sek mittainen spurtti
    - Syke 55-70% maksimista. PPPP.

    Pro:
    - 85min Kevyt
    - Kevyttä, tauotonta liikkumista
    - Tee 10-15min välein 10-15sek mittainen spurtti
    - Syke 55-65% maksimista. PPPP.

  • TFW voima 2, Back squat max. Strength

    1. Bs max. 180kg

    2. Hip thrusts 4x8 105kg
      DB bench 4x8 40+40kg

    3. Hauis, ojentaja, core
      3x8 ja vatsapyörällä rullailu!

    Maistu! Kiitos Tuomakselle hyvästä reenistä! Takakyykky vielä ihan neitien painoissa mutta kehitytään!

  • Lift Up Autism Workout

    AMRAP in 5 minutes
    4 Power Cleans (155/105 lb)
    24 Double-Unders
    10 Pull-Ups

  • 24 v2 Workout

    For time:
    24 cal ergo
    24 db squat
    24 cal ergo
    24 db front rack lunge
    24 cal ergo
    24 db thruster
    24 cal ergo

    M rx 2x20
    N rx 2x15

  • 5/10/21 Workout

    Warm up(10)
    3rds
    10 jax
    10 hip rotations
    10 walking samson

    WRK(24)
    WRK 7:00 REST 1:00 x3
    12 shuttle drops(10 meter)
    6 dumbbell deadlift
    12 plank taps
    6 dumbbell strict press-2 sec up-2 sec down
    12 breakdancers

    Finisher
    50 knee tap crunches
    1:00 hamstring stretch

  • Extra Workout

    3-4 rounds:
    10 Bench press
    10 Ring Row
    10-20 GHD sit ups
    Rest as neesed...

  • #LASPCOM21032020 Workout

    Athletes Notes

    MOBILITY
    Child's Pose on Box: 1-2 Minutes
    Video

    Pigeon Pose: 1-2 Minutes Each Side
    Video

    Ankle Stretch: 1 -2 Minutes Each Side
    Video

    ACTIVATION
    8 Minute Running Clock
    :30 Second Assault Bike
    :30 Second Active Spiderman Video
    :30 Second Hollow Rock Video
    :30 Second Push-up to Down Dog Video

    Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Press & Reach
    5 Romanian Deadlifts
    5 Front Squats

    Athletes Notes

    "Tic Tac Toe"
    For Time (30 Minute Cap):
    3 Rounds:
    30/21 Calorie Assault Bike/ ARY 60 - 90 -120 DU
    21 Toes to Bar

    15 Thrusters (135/95)/ 30 THRUSTER ARY
    15 Thrustrers (155/105)/ 30 THRUSTER ARY
    15 Thrusters (185/135)/ 30 THRUSTER ARY

    3 Rounds:
    30/21 Calorie Assault Bike / ARY 60 - 90 -120 DU
    21 Barbell Facing Burpees

    KILOS
    135/95 61/43
    155/105: 70/48
    185/135: 84/61

    Workout Definition

    3 Giant Sets:
    50' Double Overhead Kettlebell Walking Lunge
    50' Broad Jumps
    50' Handstand Walk Zig Zag Course / A MURO IN GARAGE

    Rest 2 Minutes Between Sets

    3 Giant Sets:
    :30 Second Ring Body Saw/ 30" INCH WORM
    :30 Second Ring Mountain Climbers /ARY 60"

    Rest 1 Minute Between Sets

  • Weightlifting Workout

    A: Snatch complex: Muscle snach / Hang power snatch /snatch 4x3
    B: Push press / power jerk / Rack jerk max.
    C: Front squat @85% amrap 2x

  • WOD 09/09/23 Workout

  • 2.9.2020 Workout

    EMOM, Four rounds for reps (AMRAP)
    40 sec Burpees
    20 sec Fronst Squats 60/42,5kg
    40 sec Sit Ups