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

  • Strength Strength

    105 min

    Leg day
    - Back squat
    - 4x8x62.5
    - Sumo DL
    - 4x8x70-80
    - Leg press
    - Hip thrust
    - Bulg. split squat
    - Cable glute kick back
    - Abduction

  • 27.5.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Muscle & Power, AV 2 Strength

    Deadlift 5 RM, then 3x5 @ 90%

  • La 8.8.2020 Penkki Strength

    Facepulls 5x15-25

    Penkki 6x3 (noin 80% max3:sta)

    2lankun penkki max1

  • Extra Credit 06-02-2022 Workout

    Side Plank ClamShell: 3 x 8-10 each 1s hold. Rest 60s.
    +
    - Pigeon Pose - 60s each
    (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

  • Saturday 5.3.22. Workout

    Warm up
    3 rounds

    1:00 cardio machine
    5+5 plate halos
    10 gtoh with plate
    10 goblet hold reverse lunges
    20 plate hops
    5+5 plate windmill

    Front rack lunge testing + MIlitary Bench press places ready

    WOD
    5 rounds of supersets
    10 double db/kb front rack step back lunges
    5 military bench press @60-70% of 1rm, pause 1 sec on each rep on chest.
    rest 2-3 min bwn rounds

    Weightlifting
    Pause Split Jerk From Rack 3x2@75-85% of 1rm jerk. (pause 2sec on catch position)
    If your lower back are feeling ok then you can Pause Front Squat also 3x2 reps @75-85% of 1rm clean. (pause for 2seconds on below parallel)
    rest 2 min bwn sets

    Accessory Work
    3 sets
    12-15 Banded KB Russian Swings @12/16kg
    12-15 French Tricep turns with 2db's (lay on floor)
    12-15 Bicep curls with db's (standing alt hand)
    rest 2-3 min

    Cool down
    3-5 min light cardio
    1+1 min hip flexors streching
    1+1 min quad smash with roller
    1+1 min adductor smash with roller
    1+1 min glute smash with roller
    1+1 min wall pec / bicep strech

  • Tisdag 2/2 2021 Workout

    4 rft
    500/400m row
    15 burpees

  • Kehonhuolto/palauttava tai jokin väliin jäänyt treeni Workout

    Mitä teit?

  • Nanorosso 17.11.20 Workout

    For time
    800m run
    25 thrusters 42.5kg
    25 ctb
    800m run
    25 ohs 42.5kg
    25 ttb
    800m run
    25 front squat 42.5kg
    25 pull up

  • 8.4.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min