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

  • 28.6.2021 Workout

    Karjalan Kovimpaan valmistavat viikot.

    Warm Up 3 rnds

    10 Air Squat
    5 Strict Pull Ups
    200m run
    3+3 Wind Mill
    5+5 KB Press
    0:30 + 0:30 Lats Stretch

  • 30.6.2021 Workout

    Warm Up:

    4 min any Ergo
    1:00 + 1:00 Ankle mobility
    10 Scapula pull ups
    1:00 + 1:00 Turn back stretch
    10 Scapula Push Ups
    20 Weighted Lunge
    20 Calf Rise
    400m Run

  • 28.6.2021 Workout

    For time :

    200/170 Cal Echo Bike

    1:00 On. 1:00 Off.

  • Morning Intervals Workout

    Teams of 3

    3 x 9 Min AMRAP (with 1:30min REST between AMRAP's)

    A.
    BikeErg (for Calories)
    60m Farmers Carry
    Rest

    B.
    SkiErg (for Calories)
    60m Double Kettlebell Overhead Carry
    Rest

    C.
    Assault airbike (for Calories)
    Run (1 rnd around the parking lot)
    Rest

  • JUHANNUSPUMPPI Workout

    3-4rds
    A1 Strict Pull Up 5-8
    rest 90s
    A2 DB Shoulder Press 5-8
    rest 90s

    3 rds
    B1 Gorilla Row 8-10 / side
    rest 60s
    B2 Floor Press 8-10
    rest 60s

    3rds
    C1 barbell Bicep Curl 12-15
    rest 45s
    C2 Tricep Push Down w/rubberband

  • Strength Workout

    For time:
    50 Hand Release Push-ups
    40 Toes to Bar
    30 Devils Press @2x22,5/15kg
    20 Burpee Pull-ups
    10 Strict HSPU

    Rx+: 10m Handstand Walk to start
    TIME CAP = 18:00

  • Extra Credit 24-06-2021 Workout

    Leaning Away Lateral Raise: 3 x 12-15 each. Rest 60s.
    +
    - Foam Roll - Lats x 60s each (6-12 inches of motion)
    - Biphasic Lat Stretch x 60s each
    - Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

  • Takomo Gymnastics (Deload) Workout

    EMOM 30

    Min 1: Cartwheels 3/direction
    Min 2: wall climb + 5 sec wall facing HS hold 3-4 reps
    Min 3: Skin the cats on rings 2 reps
    Min 4: 40 sec max reps DU
    Min 5: 20 sec side plank/side

  • 210621 Maanantai B Workout

    4 rounds for quality
    8-10 tempo push-up (3011)
    10-12 v-up
    10-12/side side bend

  • Ke 16.6.2021 perus: penkki Strength

    Penkki 7x70%, 5x80%, 3x90%

    2lankun penkki 4x4x90-100%
    -saa olla raskas

    Ojentajapunnerrus seisten 6x8-15

    Kulmasoutu käsipainoilla 6x8-15