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

  • 2.9.2021 Workout

    EILINEN

    TAI

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

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI

    PÄIVÄN RINNALLEVETO TEKNIIKKAOSUUS n. 40min

    Tee vapaavalintaiset lämmöt

    Omaehtoiset verryttelyt / venyttelyt

  • 7.9.2021 Workout

    EILINEN tai

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

  • Thursday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Workout
    2x50m swim as warm up pace. rest 15-30 sec bwn
    rest 1 min
    100m swimming
    100m pull
    100m kick
    rest 30-45 sec bwn "styles" , 2 min after 300m.
    150m swimming
    150m pull
    100m kick
    rest 30-45 sec bwn "styles" , 2 min after 400m.
    200m swimming
    200m pull
    100m kick
    rest 30-45 sec bwn "styles" , 2 min after 500m.
    Cool down
    2x50m swim as Cool down pace

    total meters 1400m

  • Strength 06-04-2021 Workout

    Superset!
    4 work sets!

    Close Grip Floor Press in Bridge x 5.
    - build in weight
    Rest 45s.
    Archer Ring Row x 6 each.
    Option: 8-12 Ring Rows
    Rest 45s.

  • Friday Warm up Workout

    Band Pull aparts + Banded Hip activation
    then
    3 sets
    1:00 cardio (add speed each round)
    5+5 single leg Rdl
    5+5 single arm upright row
    5+5 single arm hang squat clean
    10 scapula pull ups
    5 burpee pull ups

    then start to prep for Squat clean + FS workout

  • Kotitreeni Ma 10.5.2021 Workout

    WU
    2rds
    10x air squat
    10x plank shoulder tap
    10x burpee
    +
    2rds
    8x oh squat/goblet squat
    8x lunge

  • 22.9.2021 PK Workout

    Wodille.

  • Home Workout Workout

    5 Rounds For Time:
    Run 200m
    20m Handstand Walk
    14 Pistols

    PISTOL options
    • Pistols to a Target/With Support (Band/Box)
    • Weighted or unweighted Step Back Reverse Lunges
    • Weighted or unweighted Box Step ups
    (light weight - this is a gymnastic movement)

  • Conditioning Workout

    EMOM 30 mins
    Minute 1: 40s Bike for calories
    Minute 2: 40s Row for calories
    Minute 3: 40s Front Rack KB Carry for distance
    Minute 4: 40s Double Unders for reps
    Minute 5: 40s Burpees for reps

    Goal: 40s of consistent effort
    Output for bike/row should not drop meaning calorie count should stay the same for the entire 30mins

  • Cool down Workout

    Not for time
    3 rounds
    200m/175m easy row
    15 banded pull aparts