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

  • Viikkoinfo Workout

    Kevennyksen aika eli deload viikkoa. Mene fiiliksellä viikon treenit :)

  • 05-01-2022 Workout

    A)
    5 sets, go every 6:00
    12 Hollow Rocks
    10 Up-downs
    8 each KB Windmills
    then remaining time:
    Easy pace Bike, Ski or Row
    - Goal: Easy, sustainable pace.

    B)
    Side Plank with Dumbbell External Rotation: 3 x 8-10 each. Rest 60s.
    +
    - Sciatic Nerve Floss x 10 each
    - Scorpion Stretch x 60s each

  • 09-01-2022 Workout

    A)
    Tri-set!
    Single Arm Sotts press: 3 x 6-8 each.
    Rest 60s.
    Goblet Cossack Squat: 3 x 6-8 each.
    Rest 60s.
    Handstand Hold3 x 60s
    Rest 60s.
    - Rx+: 15m Handstand Walk

    B)
    "ANNIE"

    C)
    DB Forearm Plank Rotation: 4 x 8 each. Rest 60s.
    +
    - Global Foam Roll Thoracic Spine x 60s each
    - Biphasic Half-Kneeling Pec Stretch x 60s each side.
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Hero wod Workout

    The Twister
    3 Rounds

    Amrap 10 min.
    5 Deadlift 60/80kg
    5 Power Clean 60/80kg
    5 Front Squat 60/80kg
    5 Shoulder to OH 60/80kg
    5 Thruster 60/80kg
    (For ladies different weights)

    Amrap 10 min.
    100 DU
    50 kcal engine
    20 Burpees over box

    Amrap 10 min.
    15 abmat/ghd
    8 Double KB Snatch 16/24 kg

    Rest 3min btw amraps. / 5min rest btw. Rds.

  • 06-01-2022 Workout

    A)
    Deadlift against a band: 8 x 3 @50%
    - These are SPEED reps
    - Not touch n go, reset tension on each rep.

    B)
    Wide Stance Box Squat
    5 x 3. Rest 2:00
    - build to a heavy 3

    C)
    "SPEAK TO A REPRESENTATIVE"

    D)
    - Adductor Rockback Stretch x 60s each
    - Pigeon Pose x 60s each.
    *Entire time 6s nasal inhale + 6s nasal exhale

  • 07-01-2022 Workout

    A)
    Superset
    Seated DB Shoulder Press Build to a 6 RM over 6 sets.
    Rest 90s.
    Mixed Grip Pull Up: Sets of 4-5 between sets of Shoulder Press.
    Rest 60s.

    B)
    For time
    21-15-9
    Calorie Row
    Burpees
    - Goal: HARD Effort - sub 7:00
    - Rx+: Handstand Push-ups for Burpees

    C)
    Rollback Triceps: 3 x 12-15. Rest 60s.
    +
    - Biphasic Lat Stretch x 60s each
    (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • COOL DOWN Workout

    5min Row/Bike with nose breathing only

    Thoracic Flow video

  • EASYWOD 24022020 Strength

    -Ilmakyykkytekniikka
    -Takakyykkytekniikka / takakyykky 5 x 5

    (jos on ensikertalaisia voi käydä läpi myös etukyykyn)

  • NBT Markuksen päiväuni Workout

    Every 5 minutes, for 30 minutes (6 sets) for times:
    250m run
    6 MU/C2B
    12 pistol squat
    12 GHD
    12 m HS walk/Wall walk

  • Selänojennukset + Lu raises Strength

    Selänojennukset GHD ssä ja Lu raises paino tuntuman mukaan

    3x 10 + 10