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

  • Warm up Workout

  • Friday Cool down Workout

    2-3 min light cardio
    2+2 min glute/lowback smash with roller
    10 squat hold + torso rotation alt sides
    1+1 min tricep strech

  • RestDay! Workout

    RestDay!

  • Crosstraining kestävyys Workout

    Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten valitse kuormat ja kalorimäärä sen mukaan. Pyri pitämään sykealue 60-70%/HR max, tai niin, että pystyt juttelemaan treenikaverille helposti.

    LÄMMITTELY

    3min ergo (kevyt)
    3-6 mittarimato
    3min ergo (kevyt)
    16-20 askelkyykky
    3min ergo (kevyt)
    16-20 KBS (kevyt/keskiraskas)

    HARJOITUS

    (Peruskestävyys, 60-70%/HR
    max)

    EMOM 36
    1. 8-13 cal ergo
    2. 20-30 KBS
    (kevyt/keskiraskas)
    3. 8-13 cal ergo
    4. 10-20 ilmakyykky
    5. 8-13 cal ergo
    6. lepo

  • Endurance WOD Workout

    Every 9 min x 4 sets:
    21/17 cal ski
    9 med ball cleans 9/6 kg
    15/12 cal ski
    15 med ball squats 9/6 kg
    9/7 cal ski
    20 m med ball lunge walk 9/6 kg

  • Kettlebell Workout

    1. 3 Rounds of 10 x Double KB Floor Press 10 x Renegade Row
    2. 100 x Double KB Deadlift in Teams of 2 (10-10
    3. Wod 10/10,9/9,8/8…1/1 (110) Snatch Tc: 6 mins

    Afterparty
    1. In Teams of 2
    100 x Medball Synchro Sit-Up
    2. 100 x Back Extension

  • RestDay! Workout

    Lepoja / Liikkuvuutta

  • Superkids 10-13v WOD Workout

    8 rounds

    5 pull ups
    5 m heavy DB front rack lunge

  • Deadlift Strength

    For Total Load:
    5 Sets of 3

    *Aim to increase weights from 6.14.22
    *Hit clock icon to view previous scores 

  • WOD 12/01/22 Workout