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

  • Morning Intervals Workout

    In Pair

    3x10min ON/2min OFF

    I Go-You Go

    Run 10m
    15-18/10-13 Cal (Row-Echo Bike-Ski)
    Run 3x10m

  • Core work Workout

    EMOM9:
    a) 8-12 + 8-12 seated leg raise over object (db / kb / wb)
    b) 16-24 russian twist
    c) 30-45s plank hold

  • Extra Workout

    Tabata RKC plank
    8x20" ON /10" OFF

    OPTIONAL COOL DOWN
    2-3 SETS FOR QUALITY
    1:00 Foam Roll
    10 Alt. Bird Dogs
    1:00 Calf Smash on Barbell
    10 Alt. Dead Bugs
    -Rest as Needed b/t Sets-

  • Bodybuilding Workout

    EMOM25:
    a) 6-12 + 6-12 alt. double kb gorilla row
    b) 8-14 double db bench press
    c) 6-12 + 6-12 goblet curtsy lunge
    d) 6-12 + 6-12 half-kneeling landmine press
    e) rest

    Painot ja toistot fiiliksen mukaan: jos haluat panostaa enemmän voimaan, tee lyhyempää sarjaa isommilla raudoilla ja jos taas haluat hakea hyvää "pumppia" ja hikeä, ota kevyemmät painot ja enemmän toistoja.

  • Gymnastic Workout

    12 days of gymnastic

    1 Bar muscle up
    2 inchworm
    3 push up
    4 rope pull up
    5 toes to Bar/ leg raise
    6 hs shoulder taps
    7 m OH lunges kb/ dB
    8 pistol squats
    9 strict pull up/ low Bar pull up
    10 v-up
    11 arch rocks
    12 wall walks

  • Maanantai 25.12.23 FN (omatoimi sulattelut) Workout

    Easy Pace Cardio
    Warm Up
    Cardio for 3-5 minutes (light) + Mobility drills for 8-10 minutes

    Full Body Workout
    Part 1
    2-3 rounds
    40s easy / 20s mod / 10s fast Ski
    10/10 suitcase deadlifts with KB
    10/10 single arm bench press
    10/10 side plank hold + rotation

    Part 2
    2-3 rounds
    40s easy / 20s mod / 10s fast Row
    10/10 banded monster walk + 10-15 banded air squats
    10/10 single arm db row
    20 bicycle crunch

    Part 3
    2-3 rounds
    40s easy /20s mod/10s fast Assault bike
    12-16 weighted cossack squats
    8-12 seated single arm db press
    20 weighted russian twits

  • Pe 22.12.2023 ylimeno 3 Workout

    Valakyykky 5x5
    -kevyt/liikkuvuus

    Pystypunnerrus 4x6x40% (viimeinen sarja amrap)

    Suorinjaloin mave 5x10x30-40%

    Facepulls x20
    Vipunosto eteen levypainolla x20
    Vipunostot taakse x20
    -3 kierrosta (1 kierros aina yhteen putkeen)

    Reverse Crunhes 3x30

  • Painonnosto Workout

    Rive ja työntö

  • Voimanosto: ti 19.12.2023 ylimeno 2 Workout

    Etuheilautus 3x30

    Yhden käden kulmasoutu 3x8-15 / käsi

    Penkki 3x5 (40-50-60%), 70% x amrap

    Vipunostot sivuille 5x20

    Voimapyörä 3-5 sarjaa

    Hauiskääntö myötäotteella 3x20

  • Treeni 5 Workout

    Warm Up
    2 rounds
    2 min ski erg
    2 min bike erg or air bike
    15 hip thrust with barbell/light weight
    15 double db bench press
    15 hollow rocks

    Strenght
    Bench Press 10-8-6-6-6 reps@60-65-70-75-80% of 1rm
    rest 2-3 min
    Hip Thrust 3-4x8-10reps@50-60% of 1rm back squats
    rest 1.5-2.5 min bwn sets

    Metcon
    Emom 24-32
    1) 45s moderate ski erg
    2) 1 legless + 1 normal rope climb / 2 rope climbs
    3) 45s moderate bike erg or air bike
    4) 8-10 weighted box step overs @2xrx dumbbells 50-60cm

    Accessory Work
    2-3x15-20 single arm bench press with dumbbell
    2-3x15-20 reverse hyper
    2-3x 20 alt leg v.ups + 20 heel overs + :10 Flutter Kicks
    rest as needed