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

  • Liikkuvuus & Kehonhuolto Workout

    Mobility

  • Amrap 15 min Workout

    Kaverin kanssa. Toinen tekee, toinen huilaa.
    5 x raaka rive riipusta
    10 x etukyykky
    5 x vauhti punnerrusta
    15 x tangon yli hyppyä.

  • Extra Credit 02-07-2021 Workout

    • 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)

  • DAVIDE & SIMONE #LA057 PROG. WEEK 3 Workout

    GIORNO 1

    SPALLE & CORE

    A.
    3 Rnd
    Rest 1-3' a rnd

    1) 2 Single Arm Snatch to 3 Shoulder Press (3 sequenze per lato) PESO: AUMENTARE

    2) Alternating Drop StepBand Rotation 10 per lato PESO: MEDIO

    B.
    3 Rnd
    Rest 1-3' a rnd

    1) Side Plank Punch with Balance Hold 10-12 + 10" hold per lato PESO: MEDIO

    2) Dumbbell Lateral Shoulder Raise 10-12 PESO: MEDIO

    C.
    4-5 Rnd
    Rest 1-3' a rnd

    1) Rack Pull + 5 shrug 5-8 PESO: MEDIO/ALTO
    2) Rear Delt Raises 10-12 PESO: MEDIO

    D.
    4-5 Rnd
    Rest 1-3' a rnd

    1) Hang Clean to Overhead Press 10-12 PESO:MEDIO
    2) Standing Band Rear Delt Raise 16 PESO: MEDIO/ALTO

    E.

    4-5 Rnd
    Rest 1-3' a rnd

    2) Front Side Alternating Shoulder Raise 10-12 per lato PESO: MEDIO
    3) Standing Alternating Arm Dumbbell Shoulder Press 10-12 PESO: MEDIO

    GIORNO 2

    SCHIENA

    4-5RND
    REST 1-3'

    A.
    1) Monkey Pull-Up 10 PESO: Bodyweigh
    2) Horizontal Band Pull 15 PESO: Bodyweigh
    3) KB Deadlift 12-15 PESO: MEDIO/ALTO

    B.

    4-5 RND
    1) Close Grip Seated Cable Row 12-15 PESO: ELASTICO MEDIO/ALTO
    2) Bent Row 8,6,4,4,2 PESO: A SALIRE
    3) ROW ONE ARM 8-10 PER LATO

    GIORNO 3

    A
    5 RND
    Rest 1-3'
    1 Dumbbell Aperture 12-15 PESO: MEDIO
    2 Flat Bench Dumbbell Squeeze Press 10-12 Medium Plus
    3 Dumbbell Chest Press 5-8 PESO: MEDIO/ALTO
    4 Close Grip Bench Push-up 10-15 PESO_:CON VEST
    5 Parallel Grip Pull-Up 10 PESO: CORPOREO

    B.
    1) Panca piana 10,8,6,4,2 PESO: AUMENTARE
    2) 4 xMAX PUSH-UP SUI DB

  • Endurance WOD Workout

    3 rounds for consistency:
    3 min ski, row or run for meters
    1 min rest
    3 min amrap: 5 box jumps, 10 wall balls, 15 sit ups
    1 min rest
    3 min bike for meters
    1 min rest

  • Omatoimi lämmittely Workout

  • Gymnastics Workout

    BMU
    Warm up: classic gym
    Core
    BEND front side

    bar pull up 3x5
    bar push up 3x5
    box push up 2x5
    hollow
    arch
    hollow/ arch
    BMU with bend partner
    BMU hand
    BMu with box/ bend

    workout: pull up, push up, hollow arch

  • Bootcamp Workout

    Warm up
    3 rounds
    10 cal bike or row
    10 good mornings with empty barbell
    10 deadlifts with empty barbell

    Deadlift
    E2MOM x 5
    10 reps

    WOD
    Every 3:30 x 4
    9 DB thrusters
    18 calorie row

    3 rounds (not for time)
    Up and back KB farmers carry
    25 sit ups

  • Extra Credit 05-12-2023 Workout

    OPTIONAL COOL DOWN
    EMOM x 9 MINUTES
    MIN 1 - :50 Nasal Breathing EZ Cardio
    MIN 2 - :25/:25 Single Leg Glute Bridge-Up
    MIN 3 - :50 Cat/Cow

  • Ladyt & Legendat Workout

    Lämpö
    2:00 Pyörä
    2:00 Hiihto
    2:00 Soutu

    2 kierrosta
    10 Kumpparihalkaisu edestä
    10 Kumppari pystypunnerrrus o/v
    10 Kumppari penkkipunnerrus
    10 Kumppari ulkokiertäjä o/v
    10 Kahvakuulaheilautus
    10 Maastaveto kuulalla

    :30 Pakaravenytys
    :30 Spiderman venytys
    :30 Selkävenytys (vastakkaisesta jalasta kiinni)

    Voima
    5 kierrosta
    8 Maastaveto
    8 Kulmasoutu käsipainolla o/v
    16 Ristikkäislinkkari

    Jumppa
    Pareittain 15:00
    20 cal Soutu
    20 Punnerrus
    20 Boksiaskellus
    20 cal Pyörä
    20 Burpee
    40 Selän ojennus