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

  • Maanantai 3.5. Workout

    Wod
    For Time
    30/25 cal Row
    50 Burpee over Db
    70 Db snatch

  • Keskivartalo ”Tabata” Workout

    ”Tabata”
    1. Sivulankussa ylävartalokierto oikea
    2. Sivulankussa ylävartalokierto vasen

  • 3+3 kierrosta Workout

    3 kierrosta 1 min tauko kierrosten välissä
    8-10 Etunojapunnerrus tempo 2101
    10 Boksi hyppy

    3 kierrosta 1 min tauko kierrosten välissä
    8+8 Mottorisaha soutu käsipainolla tempo 2102
    10 askellus boksin yli käsipainon knassa

  • Vappu-BINGO Workout

  • 15/2021 Strength Routine Workout

    For quality:
    • Shoulder (split) rolls
    • Shoulder stand lifts
    • Leg lift + roll to back + seated hold (legs together)
    • Leg lift + roll to back + seated hold (legs in V)

    20 min Tabata
    4 sets with 8 rounds of 20 sec work + 10 sec rest, rest 1 minute between sets

    Set 1: Plank (4 min)
    • Minute 1 (rounds 1 + 2): Knees to elbows
    • Minute 2 (rounds 3 + 4): Side leg raises
    • Minute 3 (rounds 5 + 6): Alternating hand and leg moving to side
    • Minute 4 (rounds 7 + 8): Plank hold
    1 min rest

    Set 2: On the stomach (back muscles) (4 min)
    • Minute 1 (rounds 1 + 2): Shoulder blade squeezes
    • Minute 2 (rounds 3 + 4): Leg kicks
    • Minute 3 (rounds 5 + 6): Swim + pulse
    • Minute 4 (rounds 7 + 8): Reverse hollow hold
    1 min rest

    Set 3: Side plank for one side (4 min)
    • Minute 1 (rounds 1 + 2): Push ups
    • Minute 2 (rounds 3 + 4): Pulses
    • Minute 3 (rounds 5 + 6): Reach through
    • Minute 4 (rounds 7 + 8): Side plank hold
    1 min rest

    Set 4: Side plank for the other side (4 min)
    • Minute 1 (rounds 1 + 2): Push ups
    • Minute 2 (rounds 3 + 4): Pulses
    • Minute 3 (rounds 5 + 6): Reach through
    • Minute 4 (rounds 7 + 8): Side plank hold

  • Strict pull ups 3x10 Strength

    Strict pull ups 3x10

  • Triplet Workout

    3 Rounds of:
    9 Clean & Jerk 60/40kg
    12 Toes-to-bar
    15 Box Jump Overs

  • Outdoor Wod 2. Workout

    30min Partner AMRAP

    YGIG / Round
    4 x Alt. Devils press
    6 x Front squat
    8 x Push press (4 /4)
    1 x Hill sprint

    RX - @ 22.5/15kg
    Scaled - @ 15/10kg

    *Score is total reps (1 round is 4+6+8+2=20 reps)

  • 16.4.2021 Juoksu Workout

    Juoksu n. 35 minuutia.

    Kävele alkuun reippaasti 10 min.

    -Juokse tasavauhtista kevyttä juoksua 20 minuuttia.

    Tee lopuksi 5*60m rentoja spurtteja.

    Kirjaa ylös kokonaismatka.

  • 2.“Eighteen Wheeler” Workout

    AMRAP 18:
    18/12 Calorie Bike
    15 Wallballs (20/14)
    12 Dumbbell Snatches (50/35)
    9 Toes to Bar