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

  • MAYFLY PRO TRACK Workout

    A,
    Seated Good Morning
    4 x 8

    • perfect form
    • moderate weight for all sets

    B,
    "Hotshot 19"
    6 Rounds
    30 Air Squat
    19 Power Clean @61/42,5kg
    7 Strict Pull Up
    Run 400 meters
    Goal: Sub 30 min

    C,
    Interval
    Row 1000 meters
    Rest 2 min
    Row 750 meters
    Rest :90 sec
    Row 500 meters
    Rest 1 min
    Row 250 meters

  • 26.8.2020 Sali Workout

    Lämppä 2kr. kepillä tai tangolla:

    5 vauhtipunnerrus hitaalla laskulla
    5 etukyykky
    5 kyynärpäät C-kirjain - tanko eturäkissä
    5 pystypunnerrus
    5 panda pull nivuselta rive-ote
    5 raakarinnalleveto nivuselta
    5 voimakääntö nivuselta rive-ote
    5 voimakääntö nivuselta kyykkyyn allemenolla rv-ote
    5 korkea rinnalleveto päkiöille
    5 rinnalleveto silmät kiinni

    RIVE PANDA-PULL NIVUSELTA
    4×3@60-70 rive-% (palautus 2min)

    1 × RIVE MAVE + 1 x RIVE POLVEN ALTA + TY
    2[1+1+1]@70, 1+1+1@75, 80, 85 rive-% (palautus 2min)

    TEMPAUS 3×3@60 te-% (palautus 2-3min)

    BOX-ETUKYYKKY, kyykyn syvyys 2cm alle vaakatason
    8x2@2-5kg enemmän (palautus 2 min)

    10+10 YHDEN JALAN RDL (tanko)
    10+10 YHDEN KÄDEN PENKKI (kp/kk)
    10m+10m TARJOILIJAKÄVELY käsi suorana pään vieressä
    (kp/kk)

  • WOD Workout

    8 min AMRAP
    10/15 bike or row
    6 thrusters 95/65
    4 bar facing burpees

    Rest 2 mins

    8min AMRAP
    4 burpee box jump overs
    6 clusters 75/55
    12 sit ups

  • REST DAY Workout

    What did you do?

  • Conditioning 27-09-2020 Workout

    AMRAP 16:00
    400 Meter Run / 1 x Stairs
    8 Goblet Reverse Lunges total
    12 USA Swings

  • Muscle Endurance 27-09-2020 Workout

    A)
    Decline Push-ups
    AMRAP 3:00

    B)
    Single Leg RDL + Row
    AMRAP 4:00
    - Alternate sides as you see fit

    C)
    Overhead Kettlebell Sit-ups
    AMRAP 5:00
    - Alternate sides as you see fit

  • August 20 - Team WOD Workout

    Teams of 3

    For Time
    2 Rounds
    30 Bar-Facing Burpees
    30 Hang Squat Cleans @42,5/30kg
    30 Toes to Bar
    30 Thrusters @42,5/30kg

    150/100 Calorie Row

    2 Rounds:
    30 Bar-Facing Burpees
    30 Hang Squat Cleans @50/35kg
    30 Toes to Bar
    30 Thrusters @50/35kg

    150/100 Calorie Row

    2 Rounds:
    30 Bar-Facing Burpees
    30 Hang Squat Cleans @60/42,5kg
    30 Toes to Bar
    30 Thrusters @60/42,5kg

    Timecap : 30 mins

    Partner A&B start the 2 rounders and C the rowing! You can rotate each other as you wish but you need to complete the row before moving on to the next 2 rounder! Same goes for the middle part! After the row is completed , the 3rd person can help to finish the 2 rounder or the other way around!

    HAVE FUN!

  • AMRAP 15 Workout

    AMRAP 15
    6 Hang Power Snatch
    9 Bar Over Burbee
    12 Pistol Squat
    @ 30/ 42,5kg

  • Birthday blaster Workout

    48min AMRAP parijumppa you go I go

    28 cal row
    48 wall ball
    28 bar over burpee
    48 STOH (45/30kg)
    28 box jump
    48 overhead lunge (45/30kg)

  • Warm up Workout

    • 2min.: Row/Bike/Run

    • 1 rnd:
      6 Squat + twist
      4+4 Scale + stretch
      4+4 One hand bridge

    • 1min.: Row/Bike/Run

    • 2 rds:
      6 Back squat
      6 Good morning
      6 Reverse lunge

    • Mobility...