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

  • Saturday Warm up Workout

    Warm Up
    3 min air bike @easy/mod pace
    30-40 band pull aparts
    then with Bodyweight
    :30 Scapula pull ups
    :30 Side Plank Holds R/L
    :30 Wall sit
    :30 Revese Lunges R/L
    10+10 single leg hip bridges
    10 dynamic squat strech
    then
    2 rounds
    10+10 suitcase deadlifts
    15 ring row
    10 scap pull ups
    5 burpee pull ups
    then workout prep 3 rounds :
    :30 mod air bike
    6 deadlifts , start to climb for starting weight (put 15/10kg plate on bar first round)
    3 pull ups / c2b pull ups

  • Extra Credit 21-03-2021 Workout

    90-90 Breathing w. Hip Lift: 5 breaths in each position
    +
    - Foam Roll Lateral Hip x 60s each side
    - Active Straight Leg Raises x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Clean pull Strength

    3 x 3 V.2
    Veto navan korkeudelle.Huomioi toistoreservi!

  • Saturday Cool down Workout

    2-3 min light cardio
    3+3 min tennis/lacrosse ball to trapezius area
    1.5-2 min banded scalene strech R/L
    10 cat cow strech

  • Monday Warm up Workout

    3 rounds
    30 marching movement
    5 push up to downdog pose (strech your calfs)
    1:00 jog
    5+5 single leg rdl with db (increase load each round +2,5kg)
    5+5 single arm hang cleans (bwn legs)
    5+5 single arm press
    5 burpees

  • Frank Medrano's Beginner HIIT Workout Workout

    Seuraa videota ja tee samalla mukana.

  • Extra Credit 17-11-2023 Workout

    OPTIONAL COOL DOWN
    FOR QUALITY
    1:00/1:00 Quad Roll
    1:00/1:00 Pec Roll

  • HOME WOD 23 Workout

    WARM UP
    3 Rounds
    30 jumping jacks
    20 squat rotations
    20 scorpio reach

    STRENGTH/SKILL
    Work on squat snatch technique 10min
    Work on squat clean technique 10min
    Use stick or barbell if you have.

    Then..

    4x 8 tempo overhead squats ( 2520 )
    2 sec down 5 sec at bottom 2 sec up 0 sec at top.

    WORKOUT
    Death by thrusters. minute 1 do 1rep minute 2 do 2reps.....until you can not get all reps done in one minute. Use two or only one weight per hand for this.

    COOL DOWN
    10min foam rolling and calm breathing.

  • Päivän treeni 2.6.23 Workout

    LÄMMITTELYT
    AMRAP 12
    10 Lapapunnerrus
    10 Raajojen ojennus konttausasennossa
    10 Lapavedot
    10 Air squat
    10 kcal hiihto/soutu/pyörä

    TEKNIIKKA
    Kahvakuula rinnalleveto
    Kahvakuula tempaus

    KAHVAKUULA CIRCUIT
    3 x 35s./25s.
    1. Rinnalleveto
    2. Gorillasoutu
    3. Tempaus
    4. Kuulan siirto lankussa

  • Ihan pihalla osa 1 Workout

    Yhteisvoimin (you go I go) :
    200 kb swing 16kg
    200 kb tempaus 12kg
    200 goblet squat 16kg
    200 pystypunnerrus 2x8kg
    200 burbee

    Liikkeiden välissä molemmat juoksee 200m (yhdessä).
    Lopeta juoksuun!