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

  • Optional accessory Workout

    Optional Accessory
    CONDITIONING

    3 rounds:
    Row/Bike/Airbike 2min
    10 Double KB C&J (from hang)
    10 Box Jump
    10 TTB

    RPE 3, keep a steady pace

  • Midline work Workout

    3 rds:
    Hollow rock: 15-30s.
    Front rack carry with KB's: 40-60s.

    Rest as needed...

  • Alternate for 5 sets, rest as needed Workout

    Alternate for 5 sets, rest as needed:

    3-10 Strict HSPU (deficit)
    5 High Box Jump

    RPE 3-4

  • 16.2.2019 Deload Cycle Workout

    Upperback/shoulder mobility

  • 2/18/19 Workout

    Warm up (0:00-10:00)
    Rowling x5
    Penalty=erg jump overs
    then
    10 air squats
    10 cherry picks

    10 air squats
    10 inch worm

    10 air squats
    10 side lunge

    Barbell warm up

    Mobility(10:00-15:00)
    1:00 min couch stretch per
    1:00 min child's pose per

    Pointers/Skill(15:00-20:00)
    row-full r.o.m, finish at 11 o'clock
    erg jump overs-pace, focus
    wallballs-keep ball high, below parallel, hit target, relax arms

    Weightlifting(15)
    Week 7-Squat
    Pull your chart

    Fittrain(20)
    10 cal row
    10 erg jump overs
    10 wallballs 16/12-challenge up 20/14
    rpt 7x

    Opt(12)
    tabata airdyne (8x:20/:10)
    5x5 hip extension

    Iso-core
    3x
    8 curls
    8 front to side lat raises
    8 tricep overhead ext
    16 plank taps

    Finisher
    30 cuff iso
    30 windshield wipers
    1:00 min quad stretch

  • Engine bias - Viikko 6 (2/3) Workout

    Warm-up:
    250m ski
    250m row
    500m bike

    For time:
    500m ski
    500m row
    1000m bike

    Tämä on suora kuntoharjoitus. Huolellinen lämmittely, harjoituskierros ja sitten paahtamaan. Etsi tasainen rytmi hapen osalta ja mene niin kovaa kuin pystyt. Hallittu hapenotto on avainasemassa, joten hyvä focus siihen. Mene hiihto ja soutu sellaisella 85-90% teholla ja pyöräilystä viimeiset 300-500m urku auki.

    Harjoituksen jälkeen 20 min loppuravistelu sekä rullailu. Esim 10 min hölköttely/ravistelu ja 10 min reisien rullailu. Kuitatkaa tämä tehdyksi WC ja kertokaa kuinka teitte loppujäähyttelyt.

  • Ma 11.2.2019 Kyykky + kevyt penkki Strength

    Kyykky 4x6xmax8

    SitUps 5x10-15 (lisäpaino niskassa)

    Penkki käsipainoilla 3x10-20

    Facepulls 100 toistoa

  • Pe 8.2.2019 Maastaveto + kevyt penkki/kyykky Strength

    Maastaveto 5x5xmax8

    Pystypunnerrus TAI Vinopenkki 5x6-12

    Etukyykky 3x6

  • Extra Credit 11-02-2019 Workout

    Reverse Hypers: 3-4 x 20-25. Rest 60s.
    OR
    400m Light Sledpull Powerwalk
    OR
    100 Glute Bridges

  • 3 sets of Tempo RD and Weigted Box stepups Workout

    3 sets
    alt.
    (a) 5 Tempo Ring Dips
    (b) 4/4 Double KB/DB FR Box Stepups