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

  • "OPEN GYM WORKOUT" Workout

    A.
    3 rds:
    10 cal Row/ (Bike)
    5 Walk out + Push up
    5 Burpee  Box jump over
    20-30 DU's

    Mobility:
    45-60s Active shoulders (Handstand)
    45-60s. Up&down dog
    45-60s. Spider lunge + twist (Alternate)
    2x 20s. Pigeon stretch
    2x 20s. Couch stretch
    2x 20s. Ankles stretch

    B
    Strict Deficit HSPU:
    5x5
    Rest 2-3min btw sets.

    C.
    For Time:
    150 Double Unders
    75/50 cal Row / (Bike)
    50 Burpee Box Jump overs (Box facing)
    75/50 cal Row / (Bike)
    150 Double Unders

    (Time cap: 25min.)

    • Ohjeistus:

    • B: Lisää Deficit koroketta sen verran, että kykenet tekemään aina 5 toistoa pilkkomatta.

    • Voit edetä nousevilla korokkeilla tai pyrkiä tekemään kaikki sarjat samalla Deficitilla.

    • C: skaalaa toistoja tarvittaessa alas. Etene tasaisella maltillisella tahdilla. Vältä liian kovaa starttia.

    • Jos tuplat eivät suju laisinkaan, voit hyppiä singlejä 300kpl.

  • Warm up Workout

    Warm up
    2 rounds
    2:00 ergo
    5+5 single leg RDL
    5+5 reverse lunges
    5+5 single arm upright row
    5+5 single arm press
    5 power snatch
    10 Front squats with barbell

  • WARM-UP Workout

    10-8-6-4-2 KBS
    2-4-6-8-10 Burpee

    3-6 rounds of Body Flow video

  • "OPEN GYM WORKOUT" Workout

    A.
    60s. Row/Bike

    2 rds:
    9 Air squat
    7 Ring row
    5 Push up

    60s. Row/Bike

    2 rds:
    5-8 Deadlift
    5-8 Muscle clean
    5-8 Front squat
    5-8 Shoulder press

    Mobility...
    - Lunge complex
    - Front rack
    - Shoulders
    - Couch stretch
    - Pigeon stretch

    B.
    Squat clean:
    Find a heavy 2 in 20min.

    C.
    5 rounds for time:
    10-15-20-25-30: Wallball (20/14lbs)
    50: DU's

  • "OPEN GYM WORKOUT" Workout

    A.
    EMOM x6:
    1.) Row/Bike
    2.) Air squats
    3.) Walk out + Push up
    4.) Sit ups
    5.) Lunges
    6.) Burpees

    Mobility:
    - Lunge complex
    - Shoulders
    - Couch stretch
    - Pigeon stretch

    2-3 rnds:
    6-9 Deadlift
    4-6 Hang Power clean
    2-4 Push jerk

    B.
    "Double DT"
    10 rds for time:
    12 Deadlift
    9 Hang Power clean
    6 Push jerk

    (Rx: 70/47.5)

    C.
    Midline work:
    2-3 rds:
    10-15 Hollow rocks
    20 Ankle taps
    10 Leg rises
    10+10 Side plank with a twist

  • ENGINE Workout

    Friday

  • 12set Workout

    30s Work
    90s Rest

    ROW
    or
    Assault Bike

    Go Fast!

  • F.U. Corona WOD #21 Workout

    A) Tempo Air Squats
    5x5, Rest 90s
    * 10s down, 1s up, no pauses

    B) 5 rounds
    20 Reverse Lunges
    10 V-Ups / Sit-Ups
    *Rest as needed
    *Scaling, less reps/rounds

    RX+: Use load for A) and B) Reverse Lunges

  • 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!