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

  • 28.8.2023 D-Ball Workout

    AMRAP 11

    45 Double Unders
    6 D-Ball Clean 60/40kg
    21/15 Cal Echo Bike
    6 D-Ball Clean 60/40kg

  • MAYFLY PRO TRACK Workout

    A,
    Back squat 4th cycle (add 5kg to your previous training max!)
    Week 1
    1x5@65%of the new training max
    1x5@75%
    1x5+amrap @85%

    Goal: 5+2-3 reps in the last set

    B,
    Deficit Deadlift 5RM

    Use the heaviest weight you can for each set.
    Rest as needed between sets.

    Off of a 10 cm or so box/plate.

    C,
    3 rounds for quality of:
    Sled Drag, pick load, 30m
    Rest 1 min

    D,
    21-15-9 reps, for time of:
    Thruster @43/30kg
    Pull-up
    Box Jump @60/50cm

    "Jumping Fran"

    Goal: Sub 9 mins

    E,
    4 rounds for max reps of:
    max rep Box Plyo Skiers, 20 secs
    Rest 40 secs
    max rep Med Ball Floor Press Toss, pick load, 20 secs
    Rest 40 secs
    max rep Slam Balls, pick load, 20 secs
    Rest 40 secs

    Box Plyo Skiers- high box

  • Partner WOD Workout

    With partner for time, IGYG-style:
    8 rounds (4 each):
    10/8cal Ski
    5 Devil's Presses 22,5/15kg
    10 GHD Sit-ups
    - Partner A completes a full round and then partner B.

  • 26.8.2023 Workout

    EILINEN

    tai

    LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

    tai

    LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

    tai

    PAINONNOSTAJAN LENKKI 25-30min
    KÄVELY 5 min
    HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
    KÄVELYÄ 200m + KOVAA JUOKSUA 150m
    KÄVELYÄ 200m + SPURTTI 100m
    KÄVELYÄ 200m + REIPAS SPURTTI 50m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    KÄVELYÄ 200m + KOVA SPURTTI 30m
    HIDASTA JUOKSUA 5min
    KÄVELY 5 min

  • Death by... Workout

    Death by BBJO
    - Start the first minute by doing 2 Burpee Box Jump Overs and add 2 reps each minute. Once you fail to complete the recuired reps, rest the next minute and then start your way back down to 2 reps. If you get to 18, you don't need to come down, even if you fail to complete it.
    Your max reps is done only once (2-4-6-8-10-8-6-4-2)

  • PRVN60 24.8 Conditioning Workout

    For time
    15 power cleans, 61kg
    30 kipping handstand pushups
    12 front squats
    24 kipping handstand pushups
    9 squat cleans
    18 kipping handstand pushups

    TC: 16 min

  • PRVN60 24.8 Accessories Workout

    4 rounds, for quality
    10 chest supported DB rows
    L-sit hold, 30sec
    10 barbell good mornings

  • takakyykky Strength

    4x8-10 pumpaten.

  • 26.8.2023 RFT Workout

    3RFT:

    400m Run
    25 GHDSU
    10 Power Snatch 60/42,5kg

    TC 15

    -Pace the run in a way that will allow you to push the GHDSU and Power Snatch.
    -Find a smooth, steady pace on the GHDSU´s. If you know you'll need a break somewhere along the way, plan to break after 15 reps on GHDSU.
    -See if you can hold unbroken reps of Snatches.

  • Deadlift Strength

    Deadlift
    4x4 (1-2 reps in tank)