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

  • FUNCTIONAL 18.3.2023 Workout

    4 x 5 min AMRAP, rest 1 min

    A.
    6 shuttle run (5m =1 rep)
    6 devil´s press
    12 reverse lunge

    B.
    10 cal erg
    10 KBS
    10 wall ball

  • Thursday Optional Cardio or Rest Day Workout

    Rest or Swimming Day
    Warm Up
    PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
    vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

    Workout
    2x50m swim as warm up pace. rest 15-30 sec bwn
    rest 1 min
    100m swimming
    100m pull
    100m kick
    rest 30-45 sec bwn "styles" , 2 min after 300m.
    150m swimming
    150m pull
    100m kick
    rest 30-45 sec bwn "styles" , 2 min after 400m.
    200m swimming
    200m pull
    100m kick
    rest 30-45 sec bwn "styles" , 2 min after 500m.
    Cool down
    2x50m swim as Cool down pace

    total meters 1400m

  • 7.9.2021 Workout

    EILINEN tai

    esim.
    - reipasta kävelyä 45 minuuttia + venyttelyt tai
    - sauvakävelyä 30 minuuttia + venyttelyt

  • 2.9.2021 Workout

    EILINEN

    TAI

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

    TAI
    - 30 min palauttava hölkkä sekä venyttelyt

    TAI

    PÄIVÄN RINNALLEVETO TEKNIIKKAOSUUS n. 40min

    Tee vapaavalintaiset lämmöt

    Omaehtoiset verryttelyt / venyttelyt

  • WOD Workout

    Workout
    Run 1.5 Miles

    Cool Down
    Walk 400 meters

    Accessory work
    Plank, 60 Seconds- 3 Sets
    Sit-ups x 20- 3 Sets
    Flutter Kicks x30 – 3 Sets

  • 10.6.2024 BasicWod Workout

    AMRAP 10

    20 Single Arm Kettlebell Swing, alternating
    20 Squat w/ Kettlebell
    20 Box Step-Ups

  • 26.4.2022 Basic Strength

    Deadlift

    1 x 5 x 65%
    1 x 5 x 75%
    1 x 85% x max

  • 13.10.2022 Workout

    EILINEN tai

    Juoksu-kävelyharjoitus:
    - juostaan 1 min + kävellään 2 min
    - toistetaan 10 x
    - kokonaiskesto 30 min

  • Beast Accessory Workout

    3-4 Sets of 8-12 Reps:
    A. Chest Supported Barbell Row On Bench
    B. Barbell Overhead Walking Lunge (8-12 Reps Total)
    C. GHD Back Extensions

    *Repeat from 6.29.22 

  • RestDay! Workout

    RestDay!