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

    Easy pace...

    Row 500/400m
    Run 400m

    Rest 1min...

    Moderate/hard pace...

    Row 250/200m
    Run 200m

    • Mobility...

  • For time Workout

    1500/1200 m Row
    1200m Run

    Rest 3 Minutes

    1000/800m Row

    800m Run

    Rest 3 Minutes

    500/400m Row
    400m Run

  • 10.8.2021 Workout

    EILINEN tai

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

  • IAMCHALLENGE 2023 - MEN - #23 Workout

    Shoulder/Arm
    Warm Up
    Crossover Symmetry Protocol
    Superset1
    4 Sets
    A1., Shoulder Press
    10 (Same weight all sets)
    A2., Bent over Rear delt raise
    12
    Superset 2
    4 Sets
    B1., Single Arm Dumbbell Press
    12/12
    B2., Plate front raise
    12
    Triset
    4 Sets with dumbbells
    C1., Biceps Curls 1 minutes
    C2., Lateral Raise 1 minutes
    C3., Triceps Extension w band 1 minutes
    1 minutes rest

  • Juoksuohjelma, viikko 10, Harjoitus C Workout

    45-90min Kevyt
    - Kevyttä liikkumista
    - Kontrolliksi: 55-70% syke maksimista. PPPP.

  • 19.12.2021 Workout

    RestDay

  • Functional training 15.2. Workout

    5 x 3 min. AMRAP. 2 min. rest/transition.
    3 person teams. 2 works, one rests. Split anyhow. Score is reps combined.
    Station 1.
    Ski erg + Echo bike max. cals.
    Station 2.
    Devils press with two dumbbells
    Station 3.
    Burpee box jumps
    Station 4.
    Partner wallballs
    Station 5.
    Thrusters 30/20

  • Juoksuohjelma, viikko 10, Harjoitus B Workout

    VALITSE:
    Sama loikkatreeni+ juoksu kuin viikolla 8 tai
    sama Juoksu + kuntopiiri kuten viikolla 9, oman tasosi mukaan.

  • Sumo deadlift Strength

    4 x 5

  • 30.10.2021 Workout

    EILINEN tai

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