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

  • Swimming or rest Day Workout

    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.
    Warm Up
    200m different drills for swimming (voit uida 25m rataa, vaparia, selkää, rintaa sekaisin as you like)

    Treeni
    6x25m potkut, rento suora jalka, lepo n.1 min välissä.
    3x100m vapari (25m fast, 75m moderate ) lepo 1-2 min
    4x75m (vapari, potku,vapari) eli potku tuolla välissä niin että "kädet suorana edessä ilman lautaa ja potkin men
    menemään. Jos meinaat pudota pinnalta "lantio putoaa" voit ottaa rintauintia väliin et homma tasaantuu
    ja syke tasaantuu ja sit jatkat taas pelkkää potkua. ja päälle sit 25m vaparia.

  • Friday Warm up Workout

    Warm Up
    3 sets
    1:00 cardio (add speed each round)
    10+10 banded side steps
    5 banded dynamic squat strech
    5 inch worm with push up
    10 reverse lunges
    3-5 burpee pull ups

  • 18.10.2024 Warmup Workout

    Movement prep
    1-2 Rounds
    10/side Xiao Pengs
    0:20 hang from a bar w/ ribs locked down
    10 Banded scapular floor angels
    2 Scapular swimmers (prone position)
    +
    1-2 Rounds
    5 Scapular pull-ups
    5 Arch hold push to hollow holds (3-5 sec in each position)
    10 Tension swings (sponge/block between feet)
    3-5 Pike compression slides
    10 Table top pulses

  • Extra Credit 23-03-2020 Workout

    Single Arm Farmer Carry: AMRAP 5:00 - 30m - moderate weight.
    +
    Active Straight Leg Raises x 20 reps each side.

  • Wednesday Warm up Workout

    Warm Up
    2 rounds
    2:00 cardio machine
    50 single unders
    5 push up to downdog
    5 pike push ups
    10 scap pull ups
    5+5 single leg RDL
    10 kb swings

    SKILL/PREP/WU
    Kip -> Kip to swing - > pull up --> c2b
    Kipping HSPU

  • 21.1.2024 Wodliiga Workout

    Partner Workout

  • Valakyykky 4 Strength

    4x5

    -Nousu V1-V2 painoon

  • Adventure Saturday Workout

    Find a Friend and Find an Adventure!
    Saturdays are good for hiking, biking, kayaking, have fun outdoors.
    Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
    Have a safe and fun Saturday!

    You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

  • REST DAY / MOBILITY Workout

    REST DAY / MOBILITY

  • WOD 22/11/21 Workout

    EVERY 1'30" × 4
    10 ALT DB SNATCH 22.5/15- 15/10
    10 PUSH-UPS
    10 DB GOBLET ALT LUNGES
    EVERY 1'30" × 4
    10 ABMAT SIT-UPS
    10 SINGLE DB THRUSTER DX
    10 SINGLE DB THRUSTER SX