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

    2-3rounds:

    10 cyclist squat
    15 GHD hip extension
    45-60s D ball hold

  • Intervals Workout

    E5MOM, 4 rounds:

    30/20cal row
    15 front squat @40/30kg
    15 bar facing burpee

    Target under 3-3,5min / kiihtyvä tahti, jokainen edellistä nopeampi

  • Treeni 2 Workout

    Warm Up
    Ota yleislämmöt ja liikkuvuudet alkuun ja sit liike preppausta miten tarvitsee ja homma käyntiin.
    Easy pace cardio
    Saat valita mistä osiosta aloitat ensinmäisenä, tavoite on tehdä pitkä kestävyys
    ja taito harjoitus niin että kardiolaitteella tekeminen on ainoastaan kevyttä
    palauttelua etkä puske yhtään, sykkeen tulee olla selkeästi aerobisella eli pystyt
    puhumaan. CF-liikkeissä tee vaan sellaista sarjaa että se tulee suht helpolla.
    Harjoituksen on tarkoitus olla kevyt mutta kerryttää kuitenkin minuutteja.

    Easy pace cardio
    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 6-10 C2B OR pull ups, go every 30-40 sec
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 4-6 strict or kip hspu , go every 30-40 sec

    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 6-10 toes to bars , go every 30-40 sec
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 2-3 wall walks , go every 30-40 sec

    2 rounds
    2-minutes: Cardio machine @ easy/recovery pace
    2-minutes: 6-10 wall ball shots, go every 30-40 sec
    2-minutes: Cardio machine @ easy/recovery pace
    2 minutes : 6-10 pistol squats , go every 30-40 sec

  • 26.3.2024 BasicWod Workout

    BEC 48

    15 Minutes Of :

    30/21 Cal Row
    8 + 8 One Arm Bench Press
    8 + 8 One Legged Knee Raise

    Rest 1:00

    15 Minutes Of :

    30/21 Cal Echo Bike
    30 Sit-Ups
    30 Lunges

    Rest 1:00

    15 Minutes Of :

    10 Strict Chin-Ups
    20 Kettlebell Swings
    30 Air Squats

  • With a partner Workout

    With a partner, complete as many rounds
    as possible in 16:00 of:
    20 burpees
    4 rope climbs
    – One partner works at a time.

    scaled WOD
    With a partner, complete as many rounds
    as possible in 16:00 of:
    12 burpees
    4 pull-to-stands
    – One partner works at a time.

  • 19.3.2024 BasicWod Workout

    3 Rounds for time of :

    17 Squat w/ KB 24/16kg
    23 Kettlebell Swing 24/16kg
    30 Sit-Ups

    TC 10

  • WOD Workout

    RX
    4 x 4:00; Rest 1:30
    40/30 Cal Bike/Row/Ski
    Max Box Jumps (60/50) with Time Remaining...

    SCALED
    4 x 4:00; Rest 1:30
    30/25 Cal Bike/Row/Ski
    Max Box Jumps (low) with Time Remaining...
    RPE 7

    OPTIONAL COOL DOWN
    5-10 MINUTE FOAM ROLL
    Options:
    Quads
    Glutes
    Lats
    Calves

  • Functional bodybuilding Workout

    EMOM25:
    a) 20-40m heavy double db / kb farmer's carry
    b) 6-12 + 6-12 goblet / bodyweight heel-elevated split squat
    c) 6-12 double db floor press
    d) 6-12 reverse grip Yates row (barbell)
    e) rest

    Painot fiiliksen mukaan.

  • Clean 4x5x50% Strength

    Clean 4x5x50%

  • OPTIONAL STRENGTH Strength

    OPTIONAL STRENGTH

    4x3 snatch grip deadlift (3s pause knee level)

    90-100% OF 1RM SNATCH