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

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

  • Syvävenyttely Workout

    ✨️🐞🌿✨️🦗🌱✨️

  • Sunday Funday Workout

    In American culture Sunday is a day of rest.
    Enjoy the day! Do something that you enjoy or adds value to your life.
    The performance triad includes rest.
    Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

    Use today to cheer and comment on your peers' logged results for the week!

    You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

  • Muscle & Power, YV2 Strength

    Hang Squat snatch 2 RM

  • Viikko 38 Workout

    Tällä viikolla kevennellään kuormissa, ladataan akkuja muttei löysätä ihan liikaa. eli pidä tekeminen sellaisena mukavana ja viimeistä vaihdetta ei oteta missään vaiheessa käyttöön. Yrität latautua mahdollisimman hyvin ensi viikkoon!

  • Strenght Workout

    STR: @70-80% effort
    (kõik 3 seeriat enam vähem sama raskusega)

    Back and Shoulders:
    3 sets:
    10+10 Half Kneeling Single Arm Landmine Press
    rest 15-30s
    10+10 Single Arm Landmine Row
    rest 60s between sets

    Chest and Shoulders:
    3 sets:
    16-20 Alternating DB Bench Press (top down)
    rest 15s
    10-12 KB Upright Row
    rest 60s between sets

    Arms:
    3 sets:
    10-12 DB Tricep Overhead Extensions
    max Banded Bicep Curls (fast, up to 30 reps)
    rest 60s between sets

    Glutes:
    3 sets:
    10-12 Barbell Hip Thrusts
    rest 60-90s between sets

    Calves:
    Farmers Carry on Tip Toes
    3 sets: to failure
    with 2 heavy KB/DBs walk forward on you toes making small steps
    rest 60s between sets

  • Thursday 3.2.22. Workout

    SAUVAKÄVELY&JUOKSUTREENI
    Warm Up
    2 rounds

    50 POLVEN NOSTOA PAIKALLAAN RAUHASSA
    10 ASKELKYYKKY TAAKSE + VARTALON KIERTO
    10 VUOROJALOIN KUROTUS ETEEN, PIDÄ TASAPAINO
    5+5 aitojen ylitykset (lonkan availuja)
    5 BURPEE
    20 VUORIKIPEILIJÄ
    rest 20-30 sec bwn rounds

    PALAUTTELU/PERUSKUNTOHARJOITUS ALLE 130 SYKKEILLÄ
    SAUVAKÄVELYT&HÖLKKÄ 40 MIN
    MENNÄÄN HOMMAA ETEEN PÄIN NIIN ETTÄ 5 MIN
    AINA KERRALLAAN SAUVAKÄVELYÄ JA VÄLIIN 5 MIN
    KEVYTTÄ HÖLKKÄÄ SAUVAT KÄDESSÄ.
    TAI
    N.10KM PERINTEISEN HIIHTO LEPPOISALLA TAHDILLA. EI SYÖ TULEVIA TREENEJÄ VAAN TUKEE. PIDÄ SE MIELESSÄ.

    tuki/keskivartalo harjoitus
    2 kierrosta
    10 rintakehän avausliikettä kepillä
    20 keppi niskan takana vartalon kierrot seisten
    30 sekuntia vartalon keinu vatsaliikettä
    40s vartalon ojennus liike pysäytyksellä kepin kans.
    lepo 2-3 min ja toista

  • Muscle & Power, YV1 Strength

    Push press 3 RM, then max reps @ 90%

  • Ring Conditioning Workout

    AMRAP 10:
    8 Shuttle Runs
    1 Ring Muscle-up
    8 Shuttle Runs
    2 Ring Muscle-ups
    8 Shuttle Runs
    3 Ring Muscle-ups
    ...
    Add 1 Ring Muscle-up Every Round.

  • Tuesday Warm up Workout

    30-40 band pull aparts
    then with miniband
    15+15 banded side steps
    15+15 banded monster walk
    10 banded hip bridges
    10+10 single leg hip bridges
    10 banded dynamic squat strech
    then 2 rounds
    1:30 rowing @easy/mod pace
    10 reverse lunges
    5+5 squat streching + torso rotation
    5 push up to downdog pose
    5 wb goblet squats
    5 wb push press
    5 wall ball shots
    :30 HS HOLD

    Metcon Prep : 1 set

    6/8 calories row + 6 wall ball shots + 6/8 calories row + 3-5 shspu