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

  • VKO 41 Treeni 3 Workout

    Juoksuintervallit
    7 x 750m / 1:30 lepo

    *Tasainen vauhti - pyri siihen, että intervallit ovat kestoltaan saman pituisia.

  • VKO46 Treeni 3 Workout

    60min PK-vauhtinen soutu / pyörä

    *kolmen minuutin välein voimisteluharjoittelua vuorokierroksin
    A) Kippi / Kippileuka x 10-15 toistoa
    B) 10 shoulder taps / painonsiirto

  • WOD Workout

    30 min EMOM
    Min 1: 12/10 cal row
    Min 2: 10/8 cal bike
    Min 3: 0:30 to work on weakness (e.g lifts, gymnastic movement)

  • Muscle & Power, AV1 Strength

    Back squat 3 RM, then 3x3 @ 90%

  • OPTIONAL Workout

    E3MOM x 3-6 rounds

    2+2/ 3+3 tgu
    *remaining time easy pace machine

  • Emi's workout day 3 Workout

    Day 3:

    25- Lateral lunge

    20- Jump squats

    20- Hip thrust

    20- Curtsy lunge

    20- Lying leg raises

    20- Reverse lunge

    15- Side leg lift (right leg)

    15- Side leg lift (left leg)

    30- Toe touch (lying down)

    20- single leg squats

    20- Burpees

    20 secs- High knees

    25- Spider climbers

    30- Leg raises

    25- Side lunge

    Do three sets with a break every three exercises to complete the 45 minute workout

  • Painonnosto, työntö Workout

    Aktivaatiot
    Tall jerk x 3 x 4 sarjaa, A. ja B. kaksi kertaa
    A1. käyntiasennosta pidempi askel
    A2. päkiöiltä, tanko otsan korkeudella

    Liikkeet
    B1. Ylöstyöntö niskan takaa x 3 x 3 - 4 sarjaa (vara 1 - 2)
    B2. Rinnalle veto riipusta + ylöstyöntö saksiin 1 + 2 x 4 sarjaa (vara 1 - 2)
    C. Takakyykky, isometrinen (20(10)10) x 2 x 3 - 4 sarjaa

  • OnRamp, day 4 Workout

    12min AMRAP, alternate full rounds with a partner:
    6 Deadlifts
    10 DB Push presses
    20 Double unders or Rope jumps

  • 3.4.2021 Workout

    EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

  • Partner WOD Workout

    Run 400m or row 500m
    Then normal warm up

    Take 5 mins to warm up thrusters, RKBS, pullups.

    3 min AMRAP
    Partner A
    7 RKBS 53/35
    7 goblet squats

    Partner B
    Row max calories

    Rest 1 min

    Repeat but switch so partner B does AMRAP and partner A rows

    Then
    Partner A
    3 min AMRAP
    7 Pull-ups
    7 thrusters 75/55

    Partner B
    Bike max calories

    Rest 1 min

    Repeat but switch so partner B does AMRAP and partner A bikes

    Complete this whole thing 1 more time