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

  • Strength Workout

    5-5-5-5
    Floor Press

    Start Light and build to heavy

  • 250323 Lauantai Workout

    DELOAD WEEK

    Partner workout
    3x 6min AMRAP / 2min rest

    6min AMRAP
    5 toes to rings
    7 wall ball 20/14

    2min rest

    6min AMRAP
    5 burpee
    7 KB swing 24/16

    2min rest

    6min AMRAP
    5 box jump 24/16
    7 push-up

    You go / I go full rounds

  • For time Workout

    21-18-15-12-9 reps:
    V-ups
    Pull-ups
    Shuttle runs
    – 1 shuttle run = 8-m.

    Scaled WOD
    For time:
    15-12-9-6-3 reps:
    Sit-ups
    Ring rows
    Shuttle runs
    – 1 shuttle run = 8-m.

  • Jähy Workout

    3 kierrosta

    12m Askelkyykkykävely (painot farmarikannossa)
    8-10 Vipunostoa taakse

  • Strength Workout

    Deadlift against a band
    10 x 3 every 60s

    Approx 60-65% of 1RM
    These are SPEED reps, reset between each pull

  • Pikkujoulu BINGO Workout

  • Kotitreeni 5 Workout

    Warm up
    3 rounds
    5 burpees
    10 tempo air squats (2x2x)
    5 tempo hr push ups (2x2x)
    5+5 single leg hip bridge (pause 2 sec)
    5 pike push ups (2x2x)

    Then 2 rounds for static holds 15-25 sec each position
    squat hold, top/low point of push up, split/lunge hold (R/L) and
    superman hold

    Workout
    Tempo (2-3 sec down/up on ALL BackPack Movements)
    rest 1-2 min between sets, 2-3 min bwn movements.

    BackPack Squats 4x10-15 reps
    BackPack Push ups 4x6-12 reps (you can be on your knees)
    BackPack Bulgarian Split Squats 3x8-10 reps/side
    Handstand Push ups or Pike Push ups 3x8-10 reps

    Metcon
    EMOM 14
    Odd : American KB swings x 10-15 reps
    Even : Burpees x 6-10 reps

    Cool down / Mobility
    2 rounds
    30-50 single unders / jumping jacks
    5+5 squat streching movements
    5 cobra to downward dog (strech 2-3 sec each position,every rep)
    5+5 around the world with your hands, legs wide open
    30s deep squat hold
    rest 30 sec bwn round
    Video of workout movements below :

  • Metcon Workout

    21-15-9 reps for time of :
    deadlift @100/70kg (scale to 50-60% of 1rm)
    hspu
    pull ups

  • Cool down / omatoimi Workout

    Cool down
    3:00 bike or row
    2:00 light jog
    1:00 yleispyörittelyt

  • Gymnastic holds for 15 minutes Workout

    Every min for 15 minutes (3 rounds)
    min 1 - Ring dip hold x 15-20 sec
    min 2 - Chin over bar hold x 15-20 sec
    min 3 - Wall climb hold x 15-25 sec
    min 4 - Hip thrust hold x 15-25 sec
    min 5 - rest