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

  • Deck of Cards Workout

    Pick a card;
    ♥️ 1-10 squats ( add weight if you have it)
    ♠️ 1-10 burpees
    ♦️ 1-10 diamond push ups or regular
    ♣️ 1-10 Sit ups
    Jack - 10 pistol squats
    Queen - 15 hollow rocks
    King - 20 mountain climbers

    Try to go each minute or you can every 45secs or 30 if you want a real challenge.

    Kids workout is half a pack or ygig with your brother or sister ☺️

  • 9.8.2023 Wodille Workout

    Wodille

  • Karantreeni #Anywhere ”Row or Run” Workout

    10 x 500m / Rest 1 minute between intervals
    (Hardest sustainable pace - Eli tavoitteena on vetää jokainen intervalli mahdollisimman samalla keskivauhdilla, kovaa saa mennä, mutta ei all out vetoja!)

  • KoronaCore Workout

    4-5 rounds of
    10 butt lifts
    20 heel touches
    10 rainbows
    10 leg lifts
    Rest as needed between rounds

    https://www.instagram.com/elligromov/?hl=fi

  • 28.9.2023 Light Cardio Workout

    30-60 minutes bike
    60-90 minutes walk
    20-30 minutes Swim
    30-40 minutes Jog

  • Lördag 29/5 2021 Strength

    OHS 3-3-3-3-3
    Build up in weight
    +
    4rounds
    In 2min
    250/200m Row
    Amrap HSPU
    Rest 2min

  • Succesory Work Workout

    EMOM x 9

    1: 45 sec Hollow Rock
    2: 45 sec V-ups
    3: 45 sec Plank Hold

  • Week 01 - Workout 02 Workout

    Push: (Strict) HSPU / RING DIP / PUSH UP

    • 4 x 4 negative tempo reps. 2min rest between sets. (fast up, 2 s down).

    Advanced: Do deficit (HSPU) or weighted (dip).
    Scaled: Kick up to a wall for every rep and only to the negative phase of the movement.

    • 4 x 8–12 strict press with a barbell, rest 60 s between sets. Choose a weight that you can hold for all sets, but last reps should be quite hard.

    Pull: (Weighted) strict pull up / banded pull up

    • 4 x 4 negative tempo strict pull-ups. 2min rest between sets. (fast up, 2 s down)

    Advanced: Go weighted
    Scaled: Use a band

    • 4 x 8–12 ring row with a pause on top, 60 s rest between sets. Adjust your ring height so you can hold at least 8 reps in all sets.

  • Kotitreeni 26 Workout

    Warm up
    3 rounds:
    1:00 Marching
    20 Step Back Lunges (Total)
    :30 DB OH Hold (Each Side)

    AMRAP 20
    20 Single arm DB/KB STOH Right arm 15/22,5kg
    20 Step Ups , Dumbbell in Right shoulder carry (50cm for men also)
    20 Single arm DB/KB STOH Left arm
    20 Step Ups DB/KB in Left shoulder carry

    Accessory Work
    3 Rounds:
    10-15 DB Hammer Curls (Each Side)
    10-15 Windmills (Each Side)
    20 Supermans

  • VKO7 Treeni 3 Workout

    AMRAP30

    15 cal Soutu
    15 Burpee pull up
    15 Boksihyppy