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

  • Kotitreeni 6 Workout

    Warm up
    3 rounds
    30 jumping jacks
    10 bodyweight single leg RDL
    10 bodyweight reverse lunges
    5 push up to downward dog

    Workout
    Choose 1 of the followings:
    A. Running
    5 rounds
    2 min easy / 4 min moderate effort

    B. Bike/Row/Ski
    5 rounds
    2 min easy / 4 min moderate effort

    C. if you want to move both ways /are able to do more work
    do first 3-4 sets of running and then 3-4 sets of
    biking outdoors / working with ergo.
    Total is 6-8 rounds.

    Accessory
    3 rounds
    :40 half wall climb hold
    :40 side plank (R/L)
    :40 Hip thrust hold (straight body or upper back on ground)
    :40 wall squat hold (meaning "OHS" position hold)
    rest 20-40 sec bwn hold's and 1-2 min after full round.

    Cool down/mobility
    2+2 min wall pec strech (R/L)
    2+2 min couch strech (R/L)
    2+2 min achilles/calf streching (R/L)

    Video link below to todays workout 🏃‍♂️🚴‍♂️

  • PK-treeni Workout

    PK-treeni

    30 min EMOM

    1. 45 sec row
    2. 10-20 linkkari/vuorolinkkari
    3. 45 sec bike erg
    4. 10 KB Sumodeadlift high pull 32/24kg
    5. Rest

    *Hyvä tasainen tahti koko emomin ajan!
    *Kohta 4= vedä kuula läheltä kroppaa ja kyynärpäät osoittaa ylhäällä sivulle EI ALAS!

  • WARM-UP Workout

    3-5 rounds:
    15 KBS
    10m Walking Lunge
    10m Inchworm Walk

    3-6 rounds of Body Flow video

  • Sunnuntai 5.4. Workout

    20 min Amrap
    8 Oh lunge 45/30kg
    8+8 Russian twist
    8 Oh lunge 45/30kg
    8 Bar over burpee

  • TABATA X4 & 100 STOH Workout

    Warm up: 2-3 rounds
    20 ski jump
    20 x-jump
    3-6 inch worm + push up
    6-10 STOH
    *
    4x tabata
    8x20s/10s
    1) push up
    2) hollow hold
    3) superman hold
    4) up& down
    rest 1-2min between movements
    *
    100 STOH
    every time you break the set 10 hop over DB/KB
    *
    Fitness
    60 STOH
    every time you break the set 10 hop over DB/KB

  • F.U. Corona WOD #18 Workout

    Endurance day!
    2+ hours walk outside

    • Share GPS track and your favorite picture from the walk
    • F.U Corona Take a Hike!!

  • F.U. Corona WOD #17 Workout

    A) Glute March
    5x10/side, Rest 90s

    B) 8:00 AMRAP
    15 Up Downs
    30s Wall Sit

    Today's soundtrack

  • Power Snatch + Squat Snatch Strength

    WEIGHTLIFTING

    Power Snatch + Squat Snatch

    Drop and Go.

    EMOM x9

    1-3@RPE 3
    4-6@RPE 3+ 
    7-9@RPE 4

  • CFPORVOO HS/HSPU week 8 NP Workout

    1) Strict HSPU 4x3
    2) HS 4x36s

  • "OPEN GYM WORKOUT" Workout

    A. (0:00-15:00)
    EMOM x6:
    1.) Row
    2.) Burpee with a squat jump
    3.) 8-12 KB swings + 6-8 Ring row

    Mobility:
    - Lunge complex
    - Front rack
    - Lats stretch
    - Chest stretch

    2 rds:
    5-8 Deadlift
    5-8 Front squat
    30s. Kipping swings

    B. (15:00-45:00)
    Front squat
    5x5
    @76%
    Every 2min...

    C. (45:00-60:00)
    5 rds for time:
    3 Deadlift (140/90kg)
    6 Ring Muscle ups
    40 DU's

    (Time cap: 15min.)

    • Ohjeistus:

    • Etukyykyssä progressio jatkuu... Lisää 3% viime vkon kuormaan. Pitäisi alkaa olemaan jo suht tiukka. Kaikki sarjat samalla painolla.

    • C osiossa mave saa olla hieman raskaanpuoleinen (~75-85%), Muscle upit/DU's tulisi freesinä pystyä tekemään Unbroken. Skaalaa toistoja/kuorma tarvittaessa alas.

    • Vaihda tarvittaessa R. Muscle upit c2b/Pull up + Push up liikeyhdistelmään tai bar mu:hun.